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S3: STRENGTH

S3: STRENGTH

Season 3 of TH-TV Strength programs.

(Sept 2020)

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S3: STRENGTH
  • TOTAL BODY BARBELL (08) - JOE

    Strengthen your posterior chain through deadlifts and good mornings with Coach Joe & Coach Zack.

    Program:
    Good Mornings
    3x10

    Deadlift w/ bent over row
    3x5
    5 deadlifts, 5 rows

  • LOWER BODY BARBELL (07) - ALONZO

    Back squats & forward lunges to work your glutes, hamstrings, and quads with Coach Alonzo.

    4x10
    Back Squats & Forward Lunges

  • UPPER BODY BARBELL (06) - ALONZO

    Reverse grip bench press with Coach Alonzo & Coach Joe.

    Reverse Grip Bench Press
    10, 8, 6, 4, 2

  • TOTAL BODY BARBELL (05) - JOE

    Deadlifts and push presses to build endurance with Coach Joe and guest star RD Ryan Turner.

    ENDURANCE
    Deadlift with Jump
    3x
    10 heavy
    10 half weight w/ jump

    Push press
    3x8
    10 second hold on last rep

  • TOTAL BODY DUMBBELL (03) - JOE

    Hit every muscle group with Coach Joe and Coach Zack using the same pair of dumbbells with renegade rows, push-ups, core work and lunges.

  • LOWER BODY DUMBBELL (06) - JAMES

    Target your glutes, quads and hamstrings with dead lifts and seated pistol squats with Coach James and Coach Alonzo.

  • UPPER BODY DUMBBELL (08) - ALONZO

    Try this bicep curl mini-gauntlet with Coach Alonzo and Coach James to burn out your biceps.

    20 reps at 3 different weights (Heavy to Light, then Light to Heavy)

  • LOWER BODY DUMBBELL (07) - JOE

    Staggered deadlifts and plie lunges to work your glutes and hamstrings with Coach Joe & Coach Zack.

    3x:
    8x Staggered Deadlift (R)
    8x Plie Lunges (R )
    8 Staggered Deadlift (R )
    8 Plie Lunges ( R )

    8x Staggered Deadlift (L)
    8x Plie Lunges (L )
    8 Staggered Deadlift (L )
    8 Plie Lunges ( L )

  • UPPER BODY DUMBBELL (09) - JOE

    Work your chest and back with this push & pull focused workout with Coach Joe and Coach Alonzo.

    Dumbbell Pull-Overs
    3x:
    8 heavy
    16 half the weight

    Asymmetrical single arm DB chest press
    3x8 per side

  • UPPER BODY DUMBBELL (10) - ALONZO

    A bicep burner using Coach Alonzo's signature Game of 3's formula.

    GAME OF 3'S: BICEP CURLS

    10x:
    3 Twists
    3 Curls

  • TOTAL BODY DUMBBELL (04) - JOE

    A full body workout with Coach Joe using Bulgarian split squats & incline dumbbell rows.

    Bulgarian Split Squats
    3x8 per side
    w/ 3 seconds on the way down

    Incline DB Rows
    5x:
    3 per side w/ 3 second pause

  • LOWER BODY BARBELL (04) - ALONZO

    Try this Game of 3's lower body burn featuring back squats and squat jumps with Coach Alonzo.

    GAME OF 3's:
    4 Rounds

    5x:
    3 back squats, 3 jump squats

  • TOTAL BODY DUMBBELL (05) - JAMES

    A Total Body workout with Coach James featuring lateral raises, squats, and core work.

    Program:
    2x:
    10 Open & close squats
    10 Lateral raises - 3 second hold
    10 Front raise w/ hinge
    10 Hollow hold w/ shoulder raise

    BONUS:
    EXTRA ROUND

  • TOTAL BODY DUMBBELL (06) - ALONZO

    The game of 3's returns for squats and knee-ups in this Total Body burner with Coach Alonzo.

    Program:
    5x:
    15 Shoulder Press

    5x:
    Game of 3’s:
    Front racked squats
    Knee-Ups