FLEX STRENGTH

4 OR 8 SETS*
8 Tempo Heels Elevated Back Squat (30X0)
-Rest 1:00-
8 Hamstring Curl On Rower

-Rest 1:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of this brutal lower body combo. Again, we have a deload option here if you need it. If you are feeling beat up, go for 4 sets. If you are good to go, keep the 8 sets and battle for something heavier on the squats. Whatever you choose, the tempo is non-negotiable.

Scoring: Load

FLEX BODYBUILDING

1.) 2-3 SETS
16-20 Alternating Cossack Squats (Light-Mod)
-Rest 1:00-
12/12 Single Leg DB Glute Bridge (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS
12/12 Front Foot Elevated Reverse DB Lunge (Moderate)
-Rest 1:00-
8/8 Single DB Single Leg RDL (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | A lot of single-leg work following all that squat volume to build solid structural balance and keep your body strong. We did this for Week 2 and will do it again this cycle for Week 6. FLEX will get you jacked and strong, but we also want to keep you healthy and injury-free.

Daily-5 Warm-Up

1:00 Cardio Choice

into...

EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Bodyweight Pump

EMOM x 4 MINUTES
10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute

-Rest 1:00-

EMOM x 4 MINUTES
50 Double Unders + Max Curtsey Lunges

(No Measure)

Full-Body Sweat Workout

AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press

-Rest 2:00-

AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Finisher

4 SETS (:40 on/:20 off)
Single DB Bicep Curls

(No Measure)