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Body Transformation! - Basics
Explanations of the program
General Explanations (2:32)
Frames and Exercise Progressions (6:23)
Testweek Explanation (3:27)
Additional Information
Upgrades + Discounts
Nutrition (3:38)
Regeneration (3:18)
Mobility and Stretching (2:27)
Warm Up and Cool down (20:27)
FAQs
BASICS - Explanations of the Prep Phase
What - Why - How (2:13)
Pike Walk (1:15)
Lunge Variations (2:41)
Easy Bridge Raise (1:07)
Prone Arm Circles & Swimmers (2:09)
Horizontal Pull (4:19)
Horizontal Push (6:48)
Glute Ham Raise (0:48)
Hollow Body Crunch (0:49)
Squat Variations (8:08)
Candle Raise (1:04)
Plank (2:04)
BASICS - Prep Phase - Test Week 1
Prep Phase - Test Evaluation Sheet Download
PP - TW1 - Day 1 - Monday - Test PP-1
PP - TW1 - Day 3 - Wednesday - Test PP-2
PP - TW1 - Day 5 - Friday - Test PP-3
BASICS - Prep Phase - Week 2
PP - W2 - Day 8 - Monday - Capi A
PP - W2 - Day 11 - Thursday - Capi B
BASICS - Prep Phase - Week 3
PP - W3 - Day 15 - Monday - Capi A
PP - W3 - Day 17 - Wednesday - Capi B
PP - W3 - Day 19 - Friday - Capi A
BASICS - Prep Phase - Week 4
PP - W4 - Day 22 - Monday - Circ A
PP - W4 - Day 24 - Wednesday - Circ B
PP - W4 - Day 26 - Friday - Circ A
BASICS - Prep Phase - Week 5
PP - W5 - Day 29 - Monday - Circ A
PP - W5 - Day 30 - Tuesday - Capi A
PP - W5 - Day 32 - Thursday - Circ B
PP - W5 - Day 33 - Friday - Capi B
BASICS - Explanations of Phase 1
What - Why - How (1:41)
Horizontal Pull (4:19)
Horizontal Push (6:48)
Lunge Variations (2:41)
Squat Variations (8:08)
Leg Raise Variations (2:51)
BASICS - Phase 1 - Test Week 6
Phase 1 - Test Evaluation Sheet Download
P1 - TW6 - Day 37 - Tuesday - Test 1-1
P1 - TW6 - Day 39 - Thursday - Test 1-2
BASICS - Phase 1 - Week 7
P1 - W7 - Day 43 - Monday - 1A
P1 - W7 - Day 45 - Wednesday - 1B
P1 - W7 - Day 47 - Friday - 1A
BASICS - Phase 1 - Week 8
P1 - W8 - Day 50 - Monday - 1A
P1 - W8 - Day 52 - Wednesday - 1B
P1 - W8 - Day 54 - Friday - 1A
BASICS - Phase 1 - Week 9
P1 - W9 - Day 57 - Monday - 1A
P1 - W9 - Day 59 - Wednesday - 1B
P1 - W9 - Day 61 - Friday - 1A
BASICS - Phase 1 - Week 10
P1 - W10 - Day 64 - Monday - 1A
P1 - W10 - Day 66 - Wednesday - 1B
P1 - W10 - Day 68 - Friday - 1A
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BASICS - Explanations of Phase 2
What - Why - How (1:52)
Horizontal Pull (4:19)
Vertical Pull (8:10)
Horizontal Push (6:48)
Vertical Push (4:28)
Prone Arm Circles & Swimmers (2:09)
Knee to Elbow Plank (1:34)
Leg Raise Variations (2:51)
Squat Variations (8:08)
Lunge Variations (2:41)
BASICS - Phase 2 - Test Week 11
Phase 2 - Test Evaluation Sheet Download
P2 - TW11 - Day 72 - Tuesday - Test 2-1
P2 - TW11 - Day 74 - Thursday - Test 2-2
BASICS - Phase 2 - Week 12
P2 - W12 - Day 78 - Monday - 2A
P2 - W12 - Day 80 - Wednesday - 2B
P2 - W12 - Day 82 - Friday - 2A
BASICS - Phase 2 - Week 13
P2 - W13 - Day 85 - Monday - 2B
P2 - W13 - Day 87 - Wednesday - 2A
P2 - W13 - Day 89 - Friday - 2B
BASICS - Phase 2 - Week 14
P2 - W14 - Day 92 - Monday - 2A
P2 - W14 - Day 94 - Wednesday - 2B
P2 - W14 - Day 96 - Friday - 2A
BASICS - Phase 2 - Week 15
P2 - W15 - Day 99 - Monday - 2B
P2 - W15 - Day 101 - Wednesday - 2A
P2 - W15 - Day 103 - Friday - 2B
BASICS - Phase 2 - Week 16
P2 - W16 - Day 106 - Monday - 2A
P2 - W16 - Day 108 - Wednesday - 2B
P2 - W16 - Day 110 - Friday - 2A
BASICS - Phase 2 - Week 17
P2 - W17 - Day 113 - Monday - 2B
P2 - W17 - Day 115 - Wednesday - 2A
P2 - W17 - Day 117 - Friday - 2B
BASICS - Explanations of Phase 3
What - Why - How (2:00)
Horizontal Pull (4:19)
Vertical Pull (8:10)
Horizontal Push (6:48)
Vertical Push (4:28)
Leg Raise Variations (2:51)
Squat Variations (8:08)
Biceps & Triceps isolation (1:50)
BASICS - Phase 3 - Test Week 18
Phase 3 - Test Evaluation Sheet Download
P3 - TW18 - Day 120 - Monday - Test 3-1
P3 - TW18 - Day 122 - Wednesday - Test 3-2
P3 - TW18 - Day 124 - Friday - Test 3-3
BASICS - Phase 3 - Week 19
P3 - W19 - Day 127 - Monday - 3A
P3 - W19 - Day 129 - Wednesday - 3B
P3 - W19 - Day 131 - Friday - 3C
BASICS - Phase 3 - Week 20
P3 - W20 - Day 134 - Monday - 3A
P3 - W20 - Day 136 - Wednesday - 3B
P3 - W20 - Day 138 - Friday - 3C
BASICS - Phase 3 - Week 21
P3 - W21 - Day 141 - Monday - 3A
P3 - W21 - Day 143 - Wednesday - 3B
P3 - W21 - Day 145 - Friday - 3C
BASICS - Phase 3 - Week 22
P3 - W22 - Day 148 - Monday - 3A
P3 - W22 - Day 150 - Wednesday - 3B
P3 - W22 - Day 152 - Friday - 3C
BASICS - Explanations of Phase 4
What - Why - How (1:29)
Horizontal Pull (4:19)
Vertical Pull (8:10)
Horizontal Push (6:48)
Vertical Push (4:28)
Leg Raise Variations (2:51)
Prone Arm Circles & Swimmers (2:09)
Squat Variations (8:08)
Lunge Variations (2:41)
BASICS - Phase 4 - Test Week 23
Phase 4 - Test Evaluation Sheet Download
P4 - TW23 - Day 156 - Tuesday - Test 4-1
P4 - TW23 - Day 158 - Thursday - Test 4-2
BASICS - Phase 4 - Week 24
P4 - W24 - Day 162 - Monday - 4A
P4 - W24 - Day 164 - Wednesday - 4B
P4 - W24 - Day 166 - Friday - 4A
P4 - W24 - Day 168 - Sunday - 4B
BASICS - Phase 4 - Week 25
P4 - W25 - Day 170- Tuesday - 4A
P4 - W25 - Day 172 - Thursday - 4B
P4 - W25 - Day 174 - Saturday - 4A
BASICS - Phase 4 - Week 26
P4 - W26 - Day 176 - Monday - 4B
P4 - W26 - Day 178 - Wednesday - 4A
P4 - W26 - Day 180 - Friday - 4B
P4 - W26 - Day 182 - Sunday - 4A
BASICS - Phase 4 - Week 27
P4 - W27 - Day 184 - Tuesday - 4B
P4 - W27 - Day 186 - Thursday - 4A
P4 - W27 - Day 188 - Saturday - 4B
BASICS - Phase 4 - Week 28
P4 - W28 - Day 190 - Monday - 4A
P4 - W28 - Day 192 - Wednesday - 4B
P4 - W28 - Day 194 - Friday - 4A
P4 - W28 - Day 196 - Sunday - 4B
BASICS - Phase 4 - Week 29
P4 - W29 - Day 198 - Tuesday - 4A
P4 - W29 - Day 200 - Thursday - 4B
P4 - W29 - Day 202 - Saturday - 4A
P4 - W29 - Day 198 - Tuesday - 4A
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