CEEPrep
MT Back Sets
A1 Prime rows – 2 sets, 5-10 reps, 2 minutes rest before working sets
B1 Single arm nautilus pull down – 2 sets, 5-10 reps, 2 minutes rest before working sets
C1 t-bar row – 2 sets, 5-10 reps, 2 minutes rest before working sets
vHIT Back
Cable pull over- 15-20 reps
DB pull over – 10-15 reps
Seated rope pull down – 20+ reps
Static rope stretch/hold – 30 seconds+
MT Sets Delts
D1 lying cuff laterals – 2 sets, 5-10 reps, 90 seconds rest rest before working sets
E1 DB wrist X – 1 sets, 10-15 reps
Mitiforce work
All sets listed are working sets. Always take as many warmup sets as needed.
CEEPrep
A1 ankle, hips, torso (mixed between sets of first exercise and before front squats)
MT Sets
B1 seated leg curls – 2 sets, 5-10 reps, 2 minutes rest before working sets
C1 heel elevated front squats – 1 sets, 5-8 reps, 3 minutes rest before working set
D1 lying leg curls – 2 sets, 5-8 reps, 2 minutes rest before working sets
E1 walking lunges – 4 sets, 20 steps, 2 minutes rest between sets
F1 reverse band hacks – 1 sets, 8-12 reps, 2 minutes rest before working set
****no vHIT work
MitiForce sets
G1 Ankles, internal/external hip rotation
All sets listed are working sets. Always take as many warmup sets as needed.