Density (A) - Week #4
Sunday (July 20th, 2025)
Lower Body Push
Main Work:
Double KB Squat: 3x8 @ RPE 6-7
Retro Lunge (KB or DB): 2x8 (each leg) @ RPE 6-7
Leg Extension: 2x15 @ RPE 6
Low-Intensity Movement Flow: 3 Rounds
KB Front Rack Carry x30 sec.
Wall Sit x30 sec.
Bodyweight Lateral Lunge x5/side
Glute Bridge March x60 sec.
Finisher:
Standing Calf Raise: 2x25
Monday (July 21st, 2025)
Upper Push
Main Work:
Plyo Push-Up: 3x10
Single-Arm Incline Bench Press (DB or KB): 3x8/arm @ RPE 6-7
Snatch Grip Shrug: 3x10 @ RPE 6-7
Assisted Mobility Work:
Banded Pec Stretch: 3x30 sec/side
Wall Slide + Lift-Off: 3x8
Serratus Wall Roll + Breathing: 3x5 breaths
Finisher:
Lateral Farmers Carry (KB or DB): 2x30yds/side (50% bodyweight)
Wrist roller (forward/back): x1 min.
Tuesday (July 22nd, 2025)
Active Recovery #1
Low-Intensity Cardio (Choose One):
30 min. ruck (5-10% Bodyweight)
30 min. walk or incline treadmill
30 min. zone 2 rower/bike
Mobility Circuit: 2 Rounds
World’s Greatest Stretch x4/side
Wall Pec Opener x30 sec/side
Controlled Ankle CARs x5/side
Deep Squat Hold x30 sec
Wednesday (July 23rd, 2025)
Total Body Density & Neck
Main Work:
Trap Bar Deadlift: 3x5 @ RPE 6-7
Chest-Supported Row: 3x8 @ RPE 6-7
Seated Arnold Press (KB or DB): 2x10 @ RPE 6-7
Neck & Scap Activation:
Neck Extension (Cable or Band): 2x30
Neck Flexion (Cable or Band): 2x30
Wall Scap Slide + Hold: 2x10
Quadruped Reach & Row: 2x8/side
Thursday (July 24th, 2025)
Arms + Core Density
Giant Set: 2 Rounds (Rest ~60 sec. between rounds)
DB Hammer Curl: x12
Band Skull Crusher: x15
Barbell - Reverse Grip Curl: x12
Band Pushdown: x20
Core Stability:
Adductor Plank: 2x30 sec./side
Bird Dog: 2x30 sec./side
Dead Bug 2x30 sec./side
Optional Conditioning: 10 min. EASY bike or rower
Friday (July 25th, 2025)
Active Recovery #2
Extended Mobility + Breathing Flow
15–20 min steady-state cardio (HR <120 bpm)
Mobility Sequence: 3 rounds
Couch Stretch x1 min./side
Supine 90/90 Breathing x10 breaths
Prayer Stretch x1 min.