Shinobi Toreningu 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Order Exercise sets reps load load load load load load load load
Day 1 / Push/Pull/Core
1a DB Bench Press (Flat) 3-4 6-8
1b Seated Cable Rows or DB Rows 3-4 6-8
1c Asymmetrical ROM Push Ups 3-4 6-8
1d Russian Twist or Full Sit Outs 3-4 6-8
2a Incline DB Press 3-4 6-8
2b Tubing Altering Speed Rows 3-4 6-8
2c DB Alternating Curls and Press w/rotation 3-4 6-8
2d Alternating DB Plank Pull-Ins 3-4 6-8
3a Seated DB Shoulder Press 3-4 6-8
3b Bent DB Lawnmover Starters for speed 3-4 6-8
3c DB Squat/Curl/Press 3-4 6-8
3d Alternating SB Step Offs 3-4 6-8
Day 2 Conditioning Circuit w/ lower body emphasis
1. Military Burpees 3-4 12-20
2. Upper Body Step Ups 3-4 15-20
3. Seated V DB Cross punching w/rotations 3-4 15-20 ES
4. Full Squats w/overhead DB Hold 3-4 15-20
5. Push Ups off MB 3-4 15-20
6. Lunges w/MB overhead hold 3-4 12-15 EL
7. Bicycle Abs for speed 3-4 30 ES
8. Skaters 3-4 12-15 EL
9. Low to High tubing choppers w/pivot or MB 3-4 12-15 ES
10. Banana Rolls, slow to count to ten each side 3-4 4 times
Day 3 / Pull/Posterior Chain
1a One Arm DB Snatch, Full stop between reps 3-4 6-8 EA
1b One Legged Glute Bridge 3-4 12-15 EL
1c Reverse grip Pullup or Reverse grip DB Row 3-4 10-12
1d Frontal Plane Hip Swings 3-4 15-20 EL
2a One Arm DB Rows 3-4 8-10 EA
2b Straight legged lateral leg raise from SB 3-4 15 EL
2c PullUps to the front or Recline Pull Ups 3-4 12-15
2d SB Reverse Hypers from bench w/2 balls or 1 SB 3-4 12-15
3a BB Deadlifts from floor or DB 3-4 8-10
3b SB High hip bridges 3-4 15-20
3c SB Leg Curls w/ high bridge 3-4 12-20
3d SB Hip Lifts 3-4 12-20
Day 4 - Conditioning Circuit w/ upper body focus
1. Mountain Climbers 3-4 50
2. 5 Dot Drill with a MB hold 3-4 15
3. Walk around the clock 3-4 1 EW
4. Alternating Tubing Archers or Lawnmower starters 3-4 10 ES
5. Takamatsu Spin warm up 3-4 15-20
6. Weighted shoulder circles 3-4 15-20 EW
7. Lateral bent knee hip extensions from all fours 3-4 15 EL
8. Walk Ins and Walk Outs 3-4 12-15 EL
9. Mountain Climbers 3-4 10
10. T Stabs Push Ups 3-4 10-20
Day 5 / Lower Body/Push
1a Any Squat, Butt to heels 3-4 8-12
1b Diamond Push Ups off MB 3-4 8-12
1c Duck Walks w/ hand on hip 3-4 10-15mts
1d High to Low Tubing Rotations or MB 3-4 12-15 ES
2a One Legged Leg Squat 3-4 12-15 EL
2b Split Jumps, one leg at a time 3-4 12-15 EL
2c One Legged SB Squat 3-4 12-15 EL
2d One Arm Tubing Press w/Rotations or DB Punch 3-4 12-15 EL
3a One Leg Squat 2 12-15
3b MB or DB Squats with a push 2 15
3c BW One Leg at a time Reverse Lunges 2 10-15 EL
3d MB Hot Coals 2 MAX
BW Speed Squats 2 25
4 Quad Blast
Alternating BW Lunges 2 12 EL
Alternating Split Jumps with a Stick Landing 2 12 EL
BW Jump Squats (below Parallel) 2 MAX
DB: Dumbell - SB: Swiss Ball - MB: Medicine Ball - BW: Bodyweight - EA: Each arm - EL: Each leg - ES: Each side - EW: Each way
