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Body Transformation! - Pro
Explanation
General Explanations (2:35)
Frames and Exercise Progressions (6:24)
Testweek Explanation (3:32)
Additional Information
Upgrades + Discounts
Nutrition (3:38)
Regeneration (3:18)
Mobility and Stretching (2:27)
Warm Up and Cool Down (20:27)
FAQs
PRO - Explanations of the Prep Phase 2
What - Why - How (3:08)
Hollow Body Crunch (0:49)
Candle Raise (1:04)
Glute Ham Raise (0:48)
Pike Walk (1:15)
Easy Bridge Raise (1:07)
Plank Variations (2:04)
Squat Variations (8:08)
Prone Arm Circles & Swimmer (2:09)
Horizontal Pull (4:19)
Horizontal Push (6:48)
Lunge (2:41)
PRO - Prep Phase 2 - Test Week 1
Prep Phase 2 - Test Evaluation Sheet Download
PP2 - W1 - Day 1 - Monday - Test PP 1
PP2 - W1 - Day 3 - Wednesday - Test PP 2
PP2 - W1 - Day 5 - Friday - Test PP 3
PRO - Prep Phase 2 - Week 2
PP2 - W2 - Day 8 - Monday - Capi C
PP2 - W2 - Day 11 - Thursday - Capi D
PRO - Prep Phase 2 - Week 3
PP2 - W3 - Day 15 - Monday - Capi C
PP2 - W3 - Day 17 - Wednesday - Capi D
PP2 - W3 - Day 19 - Friday - Lact A
PRO - Prep Phase 2 - Week 4
PP2 - W4 - Day 22 - Monday - Circ C
PP2 - W4 - Day 23 - Tuesday - Capi C
PP2 - W4 - Day 25 - Thursday - Circ D
PP2 - W4 - Day 26 - Friday - Lact B
PRO - Prep Phase 2 - Week 5
PP2 - W5 - Day 29 - Monday - Circ C
PP2 - W5 - Day 30 - Tuesday - Capi D
PP2 - W5 - Day 32 - Thursday - Circ D
PP2 - W5 - Day 33 - Friday- Capi C
PP2 - W5 - Day 35 - Sunday- Lact A
Pro - Explanations Of Phase 5
What - Why - How (1:52)
Rollouts (1:09)
Calf Raises (0:41)
Plank Variations (2:04)
Leg Raise Variations (2:51)
Lunge Variations (2:41)
Squat Variations (8:08)
Vertical Push (4:28)
Horizontal Pull (4:19)
Horizontal Push (6:48)
Vertical Pull (8:10)
PRO - Phase 5 - Test Week 6
Phase 5 - Test Evaluation Sheet Download
P5 - W6 - Day 37 - Tuesday - Test 5-1
P5 - W6 - Day 39 - Thursday - Test 5-2
P5 - W6 - Day 41 - Saturday - Test 5-3
PRO - Phase 5 - Week 7
P5 - W7 - Day 43 - Monday - 5A
P5 - W7 - Day 45 - Wednesday - 5B
P5 - W7 - Day 47 - Friday - 5C
PRO - Phase 5 - Week 8
P5 - W8 - Day 50 - Monday - 5A
P5 - W8 - Day 52 - Wednesday - 5B
P5 - W8 - Day 54 - Friday - 5C
PRO - Phase 5 - Week 9
P5 - W9 - Day 57 - Monday - 5A
P5 - W9 - Day 59 - Wednesday - 5B
P5 - W9 - Day 61 - Friday - 5C
PRO - Phase 5 - Week 10
P5 - W10 - Day 64 - Monday - 5A
P5 - W10 - Day 66 - Wednesday - 5B
P5 - W10 - Day 68 - Friday - 5C
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PRO - Explanations of Phase 6
What - Why - How (0:59)
Horizontal Pull (4:19)
Vertical Pull (8:10)
Horizontal Push (6:48)
Overhead Push (3:06)
Rollouts (1:09)
Calf Raises (0:41)
Leg Raise Variations (2:51)
Squat Variations (8:08)
Lunge Variations (2:41)
PRO - Phase 6 - Test Week 11
Phase 6 - Test Evaluation Sheet Download
P6 - W11 - Day 71 - Monday - Test 6-1
P6 - W11 - Day 73 - Wednesday - Test 6-2
P6 - W11 - Day 74 - Thursday - Test 6-3
P6 - W11 - Day 76 - Saturday - Test 6-4
PRO - Phase 6 - Week 12
P6 - W12 - Day 78 - Monday - 6A
P6 - W12 - Day 80 - Wednesday - 6B
P6 - W12 - Day 82 - Friday - 6A
PRO - Phase 6 - Week 13
P6 - W13 - Day 85 - Monday - 6B
P6 - W13 - Day 87 - Wednesday - 6A
P6 - W13 - Day 89 - Friday - 6B
PRO - Phase 6 - Week 14
P6 - W14 - Day 92 - Monday - 6A
P6 - W14 - Day 94 - Wednesday - 6B
P6 - W14 - Day 96 - Friday - 6A
PRO - Phase 6 - Week 15
P6 - W15 - Day 99 - Monday - 6B
P6 - W15 - Day 101 - Wednesday - 6A
P6 - W15 - Day 103 - Friday - 6B
PRO - Explanations of Phase 7
What - Why - How (1:14)
Horizontal Pull (4:19)
Vertical Pull (8:10)
Horizontal Push (6:48)
Overhead Push (3:06)
Rollouts (1:09)
Hollow Body Crunch (0:49)
Prone Arm Circles & Swimmer (2:09)
Biceps & Triceps Isolation (1:50)
Squat Variations (8:08)
Lunge Variations (2:41)
PRO - Phase 7 - Test Week 16
Phase 7 - Test Evaluation Sheet Download
P7 - W16 - Day 106 - Monday - Test 7-1
P7 - W16 - Day 108 - Wednesday - Test 7-2
P7 - W16 - Day 109 - Thursday - Test 7-3
P7 - W16 - Day 111 - Saturday - Test 7-4
PRO - Phase 7 - Week 17
P7 - W17 - Day 113 - Monday - 7A
P7 - W17 - Day 114 - Tuesday - 7B
P7 - W17 - Day 116 - Thursday - 7C
P7 - W17 - Day 117 - Friday - 7D
P7 - W17 - Day 118 - Saturday - 7E
PRO - Phase 7 - Week 18
P7 - W18 - Day 120 - Monday - 7A
P7 - W18 - Day 121 - Tuesday - 7B
P7 - W18 - Day 123 - Thursday - 7C
P7 - W18 - Day 124 - Friday - 7D
P7 - W18 - Day 125 - Saturday - 7E
PRO - Phase 7 - Week 19
P7 - W19 - Day 127 - Monday - 7A
P7 - W19 - Day 128 - Tuesday - 7B
P7 - W19 - Day 130 - Thursday - 7C
P7 - W19 - Day 131 - Friday - 7D
P7 - W19 - Day 132 - Saturday - 7E
PRO - Phase 7 - Week 20
P7 - W20 - Day 134 - Monday - 7A
P7 - W20 - Day 135 - Tuesday - 7B
P7 - W20 - Day 137 - Thursday - 7C
P7 - W20 - Day 138 - Friday - 7D
P7 - W20 - Day 139 - Saturday - 7E
PRO - Explanations of Phase 8
What - Why - How (3:14)
Horizontal Pull (4:19)
Vertical Pull (8:10)
Horizontal Push (6:48)
Vertical Push (4:28)
Biceps & Triceps Isolation (1:50)
Plank Variations (2:05)
Easy Bridge Raise (1:08)
Prone Arm Circles & Swimmer (2:09)
Standing Side Leg Raise (1:06)
Squat Variations (8:08)
Lunge Variations (2:41)
Calf Raises (0:41)
PRO - Phase 8 - Test Week 21
Phase 8 - Test Evaluation Sheet Download
P8 - W21 - Day 141 - Monday - Test 8-1
P8 - W21 - Day 142 - Tuesday - Test 8-2
P8 - W21 - Day 144 - Thursday - Test 8-3
P8 - W21 - Day 145 - Friday - Test 8-4
PRO - Phase 8 - Week 22
P8 - W22 - Day 148 - Monday - 8A
P8 - W22 - Day 149 - Tuesday - 8B
P8 - W22 - Day 150 - Wednesday - 8C
P8 - W22 - Day 151 - Thursday - 8D
P8 - W22 - Day 152 - Friday - 8E
P8 - W22 - Day 153 - Saturday - 8F
PRO - Phase 8 - Week 23
P8 - W23 - Day 155 - Monday - 8A
P8 - W23 - Day 156 - Tuesday - 8B
P8 - W23 - Day 157 - Wednesday - 8C
P8 - W23 - Day 158 - Thursday - 8D
P8 - W23 - Day 159 - Friday - 8E
P8 - W23 - Day 160 - Saturday - 8F
PRO - Phase 8 - Week 24
P8 - W24 - Day 162 - Monday - 8A
P8 - W24 - Day 163 - Tuesday - 8B
P8 - W24 - Day 164 - Wednesday - 8C
P8 - W24 - Day 165 - Thursday - 8D
P8 - W24 - Day 166 - Friday - 8E
P8 - W24 - Day 167 - Saturday - 8F
PRO - Phase 8 - Week 25
P8 - W25 - Day 169 - Monday - 8A
P8 - W25 - Day 170 - Tuesday - 8B
P8 - W25 - Day 171 - Wednesday - 8C
P8 - W25 - Day 172 - Thursday - 8D
P8 - W25 - Day 173 - Friday - 8E
P8 - W25 - Day 174 - Saturday - 8F
PRO - Explanations of Phase 9
What - Why - How (1:40)
Horizontal Pull (4:19)
Vertical Pull (8:10)
Horizontal Push (6:48)
Vertical Push (4:28)
Hollow Body Crunch (0:49)
Rollouts (1:09)
Squat Variations (8:08)
Lunge Variations (2:41)
Calf Raises (0:41)
PRO - Phase 9 - Test Week 26
Phase 9 - Test Evaluation Sheet Download
P9 - TW26 - Day 177 - Tuesday - Test 9-1
P9 - TW26 - Day 179 - Thursday - Test 9-2
PRO - Phase 9 - Week 27
P9 - W27 - Day 183 - Monday - 9A
P9 - W27 - Day 185 - Wednesday - 9B
P9 - W27 - Day 187 - Friday - 9A
P9 - W27 - Day 189 - Sunday - 9B
PRO - Phase 9 - Week 28
P9 - W28 - Day 191 - Tuesday - 9A
P9 - W28 - Day 193 - Thursday - 9B
P9 - W28 - Day 195 - Saturday - 9A
PRO - Phase 9 - Week 29
P9 - W29 - Day 197 - Monday - 9B
P9 - W29 - Day 199 - Wednesday - 9A
P9 - W29 - Day 201 - Friday - 9B
P9 - W29 - Day 203 - Sunday - 9A
PRO - Phase 9 - Week 30
P9 - W30 - Day 205 - Tuesday - 9B
P9 - W30 - Day 207 - Thursday - 9A
P9 - W30 - Day 209 - Saturday - 9B
PRO - Explanations of Phase 10
What - Why - How (1:22)
Biceps & Triceps Isolation (1:50)
Rear Delt Flys (0:41)
Overhead Push (3:06)
Horizontal Push (6:48)
Horizontal Pull (4:19)
Vertical Push (4:28)
Vertical Pull (8:10)
Lunge Variations (2:41)
Squat Variations (8:08)
Calf Raises (0:41)
PRO - Phase 10 - Test Week 31
Phase 10 - Test Evaluation Sheet Download
P10 - W31 - Day 211 - Monday - Test 10-1
P10 - W31 - Day 213 - Wednesday - Test 10-2
P10 - W31 - Day 214 - Thursday - Test 10-3
P10 - W31 - Day 216 - Saturday - Test 10-4
PRO - Phase 10 - Week 32
P10 - W32 - Day 218 - Monday - 10A
P10 - W32 - Day 219 - Tuesday - 10B
P10 - W32 - Day 220 - Wednesday - 10C
P10 - W32 - Day 221 - Thursday - 10D
P10 - W32 - Day 222 - Friday - 10E
P10 - W32 - Day 223 - Saturday - 10F
PRO - Phase 10 - Week 33
P10 - W33 - Day 225 - Monday - 10A
P10 - W33 - Day 226 - Tuesday - 10B
P10 - W33 - Day 227 - Wednesday - 10C
P10 - W33 - Day 228 - Thursday - 10D
P10 - W33 - Day 229 - Friday - 10E
P10 - W33 - Day 230 - Saturday - 10F
PRO - Phase 10 - Week 34
P10 - W34 - Day 232 - Monday - 10A
P10 - W34 - Day 233 - Tuesday - 10B
P10 - W34 - Day 234 - Wednesday - 10C
P10 - W34 - Day 235 - Thursday - 10D
P10 - W34 - Day 236 - Friday - 10E
P10 - W34 - Day 237 - Saturday - 10F
PRO - Phase 10 - Week 35
P10 - W35 - Day 239 - Monday - 10A
P10 - W35 - Day 240 - Tuesday - 10B
P10 - W35 - Day 241 - Wednesday - 10C
P10 - W35 - Day 242 - Thursday - 10D
P10 - W35 - Day 243 - Friday - 10E
P10 - W35 - Day 244 - Saturday - 10F
PRO - Explanations of Phase 11
What - Why - How (5:43)
Horizontal Push (6:48)
Vertical Push (4:28)
Horizontal Pull (4:19)
Vertical Pull (8:10)
Rollouts (1:09)
Leg Raise Variations (2:51)
Squat Variations (8:08)
Lunge Variations (2:41)
PRO - Phase 11 - Test Week 36
Phase 11 - Test Evaluation Sheet Download
P11 - TW36 - Day 246 - Monday - Test 11-1
P11 - TW36 - Day 247 - Tuesday - Test 11-2
P11 - TW36 - Day 248 - Wednesday - Test 11-3
P11 - TW36 - Day 249 - Thursday - Test 11-4
P11 - TW36 - Day 251 - Saturday - Test 11-5
PRO - Phase 11 - Week 37
P11 - W37 - Day 253 - Monday - 11A
P11 - W37 - Day 254 - Tuesday - 11B
P11 - W37 - Day 256 - Thursday - 11C
P11 - W37 - Day 257 - Friday - 11D
PRO - Phase 11 - Week 38
P11 - W38 - Day 260 - Monday - 11A
P11 - W38 - Day 261 - Tuesday - 11B
P11 - W38 - Day 263 - Thursday - 11C
P11 - W38 - Day 264 - Friday - 11D
PRO - Phase 11 - Week 39
P11 - W39 - Day 267 - Monday - 11A
P11 - W39 - Day 268 - Tuesday - 11B
P11 - W39 - Day 270 - Thursday - 11C
P11 - W39 - Day 271 - Friday - 11D
PRO - Phase 11 - Week 40
P11 - W40 - Day 274 - Monday - 11A
P11 - W40 - Day 275 - Tuesday - 11B
P11 - W40 - Day 277 - Thursday - 11C
P11 - W40 - Day 278 - Friday - 11D
P7 - W19 - Day 130 - Thursday - 7C
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