Start Date: Monday, January 13th, 2025
Duration: 8 Weeks
Group Discussion: Access Here (must be a member)

This training block introduces a brand-new selection of exercises for performance work, along with our usual new weekly conditioning workouts. Here are some notable updates:

1️⃣ Squat Pattern Priority Session (Day 1)
This day features the 1½ back squat, done with a barbell or dumbbells to increase time under tension. Focus on pausing briefly at each position and avoiding bounce at the bottom to maximize muscle recruitment. Alternating weeks will include a front rack variation. For conventional deadlifts, reset on every rep. Avoid touch-and-go reps, reserving those for conditioning. Hip flexor raises can be done with a light kettlebell or a band (standing or lying variations)

2️⃣ Vertical Pulling / Horizontal Pushing Priority Session (Day 2) 
Flat bench press is back, with barbell and dumbbell variations. Add a drop set after your final working set. Full strict pull-ups are also making a comeback, this time in a chest-to-bar variation. We highly recommend using a band, as executing the prescribed rep range correctly and with control will require significant pulling strength. Avoid using momentum or rushing your reps. Fully retract your scapula at the bottom, pull hard, and lower yourself under control.

3️⃣ Core Priority Session (Day 3)
We are continuing the format from the last training block, with new core exercises targeting not only flexion but also extension, anti-extension, lateral flexion, anti-lateral flexion, rotation, and anti-rotation patterns for well-rounded core strength. As in the previous block, this day will also feature a weighted complex as a conditioning segment, which can be performed with dumbbells or kettlebells.

4️⃣ Hinging Pattern Priority Session (Day 4)
This day focuses on single-leg strength and balance. For split squats, ensure you are familiar with the regular versions of the movement. There are many variations, emphasizing either quads or glutes. Neither emphasis is inherently correct or incorrect. However, because the last training block focused on quad development using the rear-foot-elevated (RFE) split squat, this block we suggest taking a more balanced approach. Aim to keep your torso upright and push equally with both legs.

In weeks 5–8, add difficulty with isometric holds and front-foot-elevated (FFE) variations to increase range of motion.

5️⃣ Horizontal Pushing / Vertical Pulling Priority (Day 5)
This session includes unilateral seated shoulder pressing and new movements, such as the bent-over seesaw gorilla row. Banded pull-aparts, typically part of warm-ups, can be an effective strength- and muscle-building exercise and are now included in a strength tri-set.

A lot of unique twists within this program that we think you all will enjoy!