Tracker Sheet

Lower Body Burn

Week 1 Week 2 Week 3
Block 1 Block 1 Block 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Squat (R) Squat (R) Squat (R)
Kickstand Curtsy
Reverse Lunge (R) Curtsy Lunge (R) Lunge (R)
Combo (R) Combo (R) Combo (R)
Squat (L) Squat (L) Squat (L)
Kickstand Curtsy
Reverse Lunge (L) Curtsy Lunge (L) Lunge (L)
Combo (L) Combo (L) Combo (L)
Block 2 Block 2 Block 2
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Sumo Squat Hip Thrust Alt. Pendulum Lunge
Alt. Curtsy Lunge Alt. Single Leg L Sit Sumo RDL
Block 3 Block 3 Block 3
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Side Lunge (R) Side Lunge (R) Side Lunge (R)
RDL (R) Kickstand RDL (R) Single Leg RDL (R)
Combo (R) Combo (R) Combo (R)
Side Lunge (L) Side Lunge (L) Side Lunge (L)
RDL (L) Kickstand RDL (L) Single Leg RDL (L)
Combo (L) Combo (L) Combo (L)
Block 4 Block 4 Block 4
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Front Squat DB Deadlifts Narrow Squat
Calf Raises Sumo Squat Calf Raises
 Tracker Sheet
Upper Body Burn
Week 1 Week 2 Week 3
Block 1 Block 1 Block 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Chest Press (R) Chest Press (R) Chest Press (R)
Chest Fly (R) Supinated Chest Press(R) Narrow Rotation Press (R)
Combo (R) Combo (R) Combo (R)
Chest Press (L) Chest Press (L) Chest Press (L)
Chest Fly (L) Supinated Chest Press (L) Narrow Rotation Press (L)
Combo (L) Combo (L) Combo (L)
Block 2 Block 2 Block 2
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Negative Push-Up Rolling Tricep Chest Fly
W Curl Pullover Supinated Pullover
Block 3 Block 3 Block 3
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Staggered Row (R) Staggered Row (R) Staggered Row (R)
Staggered Overhead Press
Scapular Retraction (R) Front & Lateral Raise (R) (R)
Combo (R) Combo (R) Combo (R)
Staggered Row (L) Staggered Row (L) Staggered Row (L)
Staggered Overhead Press
Scapular Retraction (L) Front & Lateral Raise (L) (L)
Combo (L) Combo (L) Combo (L)
Block 4 Block 4 Block 4
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Reverse Fly Zottman Curl Thrust to Negative Curl
Overhead Press Renegade Row Kneeling Lateral Raise
 Tracker Sheet
Full Body Burn
Week 1 Week 2 Week 3
Block 1 Block 1 Block 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Dumbbell Wide Swing to
Swing to Rack (R) Rack (R) Swing to Overhead (R)
Step to Squat (R) Shifting Side Lunge (R) Thruster (R)
Combo (R) Combo (R) Combo (R)
Dumbbell Wide Swing to
Swing to Rack (L) Rack (L) Swing to Overhead (L)
Step to Squat (L) Shifting Side Lunge (L) Thruster (L)
Combo (L) Combo (L) Combo (L)
Block 2 Block 2 Block 2
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Suitcase Squat + Lateral
Raise Thrusters The Machine
RDL + Hammer Curl Bent Over Wide Row Suitcase Deadlifts
Block 3 Block 3 Block 3
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Split Squat (R) Split Squat Knee Raise (R) Split Squat Pulse (R)
Double Row (R) Bent Over Row (R) Single Leg Row (R)
Combo (R) Combo (R) Combo (R)
Split Squat (L) Split Squat Knee Raise (L) Split Squat Pulse (L)
Double Row (L) Bent Over Row (L) Single Leg Row (L)
Combo (L) Combo (L) Combo (L)
Block 4 Block 4 Block 4
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Sumo Upright Row Decline Chest Press Alt. Bicep Curls
Valley Press Calf Raise Alt. L Sit to Abduction 2 Calf Raises + Squat Jump
 Tracker Sheet
Power Ignite
Week 1 Week 2 Week 3
Block 1: EMOM (5 Min) Block 1: EMOM (5 Min) Block 1: EMOM (5 Min)
Reps 1 Min Reps 1 Min Reps 1 Min
Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20
Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20
Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20
Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20
Dumbbell Swings 25 Dumbbell Swing Walks 20 Dumbbell Swing Row 20
Block 2: EMOM (5 Min) Block 2: EMOM (5 Min) Block 2: EMOM (5 Min)
Reps 1 Min Reps 1 Min Reps 1 Min
Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6
Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6
Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6
Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6
Inchworm to Push-Ups 8 Inchworm to Push-Ups 8 Inchworm to 2 Push-Ups 6
Block 3: EMOM (10 Min) Block 3: EMOM (10 Min) Block 3: EMOM (10 Min)
Reps 1 Min Reps 1 Min Reps 1 Min
Dumbbell Sledgehammers 20 Dumbbell Sledgehammers + Hop 20 Dumbbell Sledgehammers Jammers 16
Mountain Climbers 40 Mountain Climbers 40 2 Cross Climbers/2 Plank Jacks 12
Dumbbell Sledgehammers 20 Dumbbell Sledgehammers + Hop 20 Dumbbell Sledgehammers Jammers 16
Mountain Climbers 40 Mountain Climbers 40 2 Cross Climbers/2 Plank Jacks 12
Dumbbell Sledgehammers 20 Dumbbell Sledgehammers + Hop 20 Dumbbell Sledgehammers Jammers 16
Mountain Climbers 40 Mountain Climbers 40 2 Cross Climbers/2 Plank Jacks 12
Dumbbell Sledgehammers 20 Dumbbell Sledgehammers + Hop 20 Dumbbell Sledgehammers Jammers 16
Mountain Climbers 40 Mountain Climbers 40 2 Cross Climbers/2 Plank Jacks 12
Dumbbell Sledgehammers 20 Dumbbell Sledgehammers + Hop 20 Dumbbell Sledgehammers Jammers 16
Mountain Climbers 40 Mountain Climbers 40 2 Cross Climbers/2 Plank Jacks 12