⚽ Fitness

Jan Machala

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Strength — Final Taper Session

Phase 3
Week 12·Thursday
Week 12 final strength session. Reduce loads 20%. Just move well.
4 exercises
8 total sets
~20 min
estimated

Exercises

1

Bench Press (Taper)

2 × 8 reps

upper

Activation only

2

Core Circuit (Light)

2 × 120s

core

Easy core activation

3

Hip Thrust (Taper)

2 × 8 reps

lower

80% load. Activation.

4

Bulgarian Split Squat (Taper)

2 × 8 reps

lower

Each leg. Light and crisp.