Matt Freese September Date:

Soft-Tissue

Foam Roll/Lax Ball Frequency Reps Timing

Quads/Hip Flexors Daily 30 sec Pre-workout
Groins & Glutes Daily 30 sec Pre-workout
Calves & Hamstrings Daily 30 sec Pre-workout
Lats/Upper Back Daily 30 sec Pre-workout

Reset

Exercises Sets and Reps Time Under Tension Comments

All 4’s Belly Lift 1-2 sets 4-5 breaths Do this for 2-3 sets of 4-
5breaths as recovery after
lift

Readiness

Exercise Repetitions
Warm Up Flow

*each movement should be performed for 8-12 reps

each. Keep up the tempo and make notes on paper that
you can remember it.
 Matt Freese September Date:

Day 1 Lift

Resistance

Exercise Tempo 1 2 3 4 Comments Rest

A1) Trap Bar Deadlift 3x3 3x3 3x3 2x3 Feel whole foot on ground 60sec
215- 235 250 235 Squeeze glutes @ top
225

A2) Loaded Push-Up 3x6 3x6 3x6 2x6 Exhale at top 60sec
Push through palms
Ears in line w/ biceps
B1) 1-Leg 1-Arm 3x6- 3x6- 3 x 6- 2 x 6- 60sec
DB/KB SLDL 8/ea 8/ea 8/ea 8/ea

B2) Hollow Body 3x20 3x 20 3 x 20 2 x 20 Low back pressed on the 60sec

Rock ground

B3) Neutral Grip 3x 4-6 3 x 4-6 3 x 4-6 2 x 6-8 Hang @ bottom b4 ea rep 60-90 s.
Chin-Up Shoulders should stay down
away frome earr

Recovery

Exercises Sets and Reps Time Under Tension Comments

All 4’s Belly Lift 2-3 x 4-5 4-5 breaths See attached
Stretch Series 1x 60sec ea -Rectus Femoris
(foot/bench)
-Hip Rotator
-Lateral Kneeling Groin
-Bent Knee Calves
-Bretzel 1.0
 Matt Freese September Date:

Day 2

Resistance

Exercise Tempo 1 2 3 4 Comments Rest

A1) 1-Leg Squat 3 x 6-7 3 x 6-7 3 x 6-7 2 x 7-8 You tested with a 10-15lb 60sec
(lower yourself down weight vest x15/leg
in 3sec, butt touches Find a weight vest that makes
bench, up fast) the reps for that week slightly
difficult

A2) ½ Kneeling 3x6/ea 3x6/ea 3x6/ea 2x6/ea Exhale at top 60sec

Landmine Press Push through palms
Ears in line w/ biceps
B1) 2-DB RDL 3x6 3x6 3x6 2x8 Slight knee bend 60sec
Feel glutes/hamstring
stretch. Abs tight
Squeeze glutes @ top and
stand tall
B2) ½ Kneeling 3x8 3x8 3x8 2x8 Leg closet to coord should be 60sec
Belling Press DOWN
Reach straight out
Be TALL
B3) 1-Arm DB 3x8 3x8 3x8 3x8 Flat back, push hips back 60-sec
Deadstop Row Think of pulling thumb into
(stop/pause @ armpit, elbow tight to ribs
bottom)

Recovery

Exercises Sets and Reps Time Under Tension Comments

All 4’s Belly Lift 2-3 x 4-5 4-5 breaths See attached
Stretch Series 1x 60sec ea -Rectus Femoris
(foot/bench)
-Hip Rotator
-Lateral Kneeling Groin
-Bent Knee Calves
-Bretzel 1.0
 Matt Freese September Date:

Day 3 (Regen or a 3rd movement day)

Total Body Warm-Up (10 rotations ea body part)

Seated Ankle CARS
Standing Knee CARS
Hip CARS (circles)
Shoulder CARS (use a bar/wall)
Neck CARS (mouth stays closed)

2-3 sets

High Resistance Bike

-Resistance should be high enough that you can only spin at 30-50RPMs

Intensity Recovery Repeats Comments

Week 1 5 minutes 2-3 Minutes X3
Week 2 5 minutes 2-3 Minutes X3 Great for when legs are sore and to
Week 3 5 minutes 2-3 Minutes X4 maintain a general level of fitness in
Week 4 5 minutes 2-3 Minutes X4 the legs

Recovery

Exercises Sets and Reps Time Under Tension Comments

All 4’s Belly Lift 2-3 x 4-5 4-5 breaths See attached
Stretch Series 1x 60sec ea -Rectus Femoris
(foot/bench)
-Hip Rotator
-Lateral Kneeling Groin
-Bent Knee Calves
-Bretzel 1.0
 Matt Freese September Date:

Tuesday

Resiliency – Treadmill Running

Intensity Recovery Repeats Comments

Week 1 4 minutes 4 minutes 4
Week 2 3 minutes 3 minutes 6
Week 3 2 minutes 2 minutes 5, 5
Week 4 2 minutes 1 minute 5, 5

Thursday

Resiliency – Treadmill Running

Intensity Recovery Repeats Comments

Week 1 3 minutes 3 minutes 5
Week 2 2 minutes 2 minutes 4, 4
Week 3 2 minutes 1 minute 4, 4
Week 4 Light/Active Recovery