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  • FBB: Persist: Monthly Programming Subscription by Revival Strength

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    Alejandro Morcilla
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    This document provides information about a monthly functional bodybuilding programming subscription offered by Revival Strength. The subscription includes 3 workouts per week that focus on strength, structural balance, and conditioning through exercises like squats, presses, rows and carries. Workouts are delivered via email and include demo videos. Subscribers track their progress through an online TrueCoach account. The sample week includes 3 different full-body workouts with exercises, sets, reps and rest times. Questions can be directed to the email provided.

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    This document provides information about a monthly functional bodybuilding programming subscription offered by Revival Strength. The subscription includes 3 workouts per week that focus on strength, structural balance, and conditioning through exercises like squats, presses, rows and carries. Workouts are delivered via email and include demo videos. Subscribers track their progress through an online TrueCoach account. The sample week includes 3 different full-body workouts with exercises, sets, reps and rest times. Questions can be directed to the email provided.

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    © All Rights Reserved
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    4K views2 pages

    FBB: Persist: Monthly Programming Subscription by Revival Strength

    Uploaded by

    Alejandro Morcilla
    This document provides information about a monthly functional bodybuilding programming subscription offered by Revival Strength. The subscription includes 3 workouts per week that focus on strength, structural balance, and conditioning through exercises like squats, presses, rows and carries. Workouts are delivered via email and include demo videos. Subscribers track their progress through an online TrueCoach account. The sample week includes 3 different full-body workouts with exercises, sets, reps and rest times. Questions can be directed to the email provided.

    Copyright:

    © All Rights Reserved
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    Flag for inappropriate content
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    of 2

    FBB: Persist

    Monthly Programming Subscription by Revival Strength

    Look Good Move Well with ongoing Functional Bodybuilding programming! These 3x/week workouts can
    be performed on their own, or mixed with other programming. All workouts include warmups, strength
    and structural balance, and conditioning. The subscription program progresses in twelve week cycles, but
    you can start and stop any time.

    After signing up, you’ll be sent a TrueCoach invitation to start your programming on the next Monday
    following registration date. With your TrueCoach account, you’ll get workout emails to save and keep,
    demo videos, and places to record your results and notes.

    Take the sample week below for a ride and sign up at https://revival-strength.com/fbb-persist/

    No more winging your workouts! Get Built, Not Burnt with Functional Bodybuilding today!

    Questions? Email [email protected]


    WORKOUT ONE WORKOUT TWO WORKOUT THREE

    WARMUP: WARMUP: WARMUP:


    3 Sets 3 Sets 3 Sets


    30sec Ring Plank 6-8 Half Kneeling Single Arm 30sec Forearm Plank
    30sec Glute Bridge Hold Landmine Press @ 2111 tempo 10 Side Plank Rotations/side
    30sec Wall Sit 12 Banded Monster Walks (forward 10 Jefferson Curls (very light with
    and backward) clients, even PVC is appropriate,
    A1) Kang Squat 20sec Star Side Plank/side just to learn the way you move this
    3131; 4-6reps; rest 60sec x 3 rest as needed pattern)
    *light loads to learn movement rest as needed
    patterns A1) Barbell Z Press
    8,7,6; rest 2mins A) Front Squat
    A2) Single Arm DB Deadlift 32X1*; 6,6,6; rest 2-3mins (focus on
    3010; 6/arm; rest 60sec x 3 A2) Segmented Clean Deadlift great positions this week - maintain
    3131; 5,5,5; rest 2mins strict tempo)
    B) Back Squat
    5551; 5,5,5 (add load with B1) Suitcase RNT Split Squat 2121;
    B1) Incline DB Bench Press
    each set and finish at 90% 6-8/leg; rest 60sec x 3 sets
    Semi Supinated Grip; 31X1;
    effort - strict TEMPO is key
    6-8reps; rest 60sec x 3 sets
    here); rest 2-3mins
    B2) Single Arm Farmers Walk 30m/
    B2) Strict Bar Dip arm; rest 60sec x 3 sets
    C1) Suitcase RNT Reverse
    21X1; 4-6reps; rest 60sec x 3 sets
    Lunges
    C1) Strict Ring Pull Up
    20X1; 6-8/leg; rest 60sec x 3
    C) EMOM x10 Min 21X1; 4-6reps; rest 60sec x 3 sets
    Odd - 12 Russian Kettlebell Swings *scale back to ring row as needed
    C2) Dual Dumbbell Prone Row
    Even - 3 Seated Box Jump (go for
    2111; 6-8reps; rest 60sec x 3
    height - step down) C2) Seated Dumbbell Press
    sets
    2112; 6-8reps; rest 60sec x 3 sets
    C3) Dual Kettlebell Rack Carry
    D) 3 Sets - For Quality
    30m Continuous; rest 60sec x
    3 sets
    10 Dumbbell Suitcase Russian Step
    ups/leg (box height should be 2-3"
    below knee cap for each athlete)
    10 Ring Face Pull
    *resting as needed between
    exercises

    *Tempo example, 32X1: 3 seconds eccentric, 2 second isometric, X = explode up or with intent to do so, 1
    second pause before next rep

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