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Okay Got It

Week Five

True Reset 2021 Workout Videos

Complete all 3 sessions per week for 6 weeks - new sessions released weekly.

Step one: Warm Up

We recommend completing this guided warm up prior to each session.

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.

Step two: Work Out!

Space your 3 sessions for week one out by completing one session only per day at your convenience.

Circuit 1.
3-4 sets
12 Sumo pulse squat RPE 7
8-12 Dual press RPE 7
10 Alt plank twists
10 Alt high pulls

Circuit 2.
3 rounds
12 Reverse lunge curls
8 Dual hang snatches*
24 Cross climbers

Training Notes
*C1 - regress snatches from dual to single if it’s too difficult 

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.

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Circuit 1.
3-4 sets
6-10 Dual split leg deadlifts e/s RPE 7
8 Dual z press RPE 5
5 Deficit dumbbell push up with shoulder tap E/S
100m front carry

Circuit 2.
3 rounds
10 Gorillas reverse crawl
20 Swings
10 Single leg glute bridges E/S
Training Notes
*C1 - Every 10kgs you carry reduces 10m from the total distance example ’20kgs in each hand equals 40kgs. Meaning I only need to execute 60m front carry. 

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.

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Circuit 1.
4 sets
10 Curtsy squats pulses e/s
8 Gorilla rows
10 S/A kneeling oh tricep extension
8 Dual cleans

Circuit 2.
20/16/12
Standing push straddles
Jumping lunges
Weighted sit ups

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.

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Step three: Cool Down

We recommend completing this guided cool down after each session.

Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.