PHASE 0

Day 1

THE TEAM SUPERHUMAN XTREME2ASYLUM CHALLENGE

Preparation Phase
Day 2 Day 3
RECOVERY + MOBILITY

Goals: Prepare body for challenge, improve flexibility, increase cardiovascular endurance, increase core strength
Day 4
KENPO X

Day 5
X2 CORE

Day 6
P90X YOGA

Day 7
X STRETCH OR REST

P90X FIT TEST, ASYLUM PICTURE, ATHLETIC WEIGHT, PERFORMANCE MEASUREMENTS ASSESSMENT

Day 8
KENPO X

Day 9
RECOVERY + MOBILITY

Day 10
CORE SYNERGISTICS

Day 11
X2 CORE

Day 12
REST

Day 13
X2 YOGA

Day 14
RECOVERY + MOBILITY OR REST

Goals: Improve cardiovascular strength, improve core strength, get acclimated to foam rolling
Day 15
X2 CORE

PHASE 1A

FOUNDATION PHASE: CORE EMPHASIS

Day 16
X2 PLYOCIDE

Day 17
X2 TOTAL BODY, RELIEF

Day 18
KENPO X, ARX

Day 19
X2 YOGA

Day 20
X2 BALANCE AND POWER

Day 21
X2 R+M OR REST

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

ASYLUM BACK 2 ASYLUM SPEED X2 TOTAL BODY, X2 YOGA, ARX2 CORE AND AGILITY RELIEF

X2 CORE

X2 BALANCE AND POWER

RELIEF, RECOVERY+MO BILITY, OR REST

Goals: Prepare body for challenge, improve flexibility, increase cardiovascular endurance, increase core strength
Day 29 Day 30
P90X PLYOMETRICS, ARX, PICTURE, WEIGHT, MEASUREMENT S

PHASE 1b

FOUNDATION PHASE: STRENGTH TRANSITION

Day 31
P90X CHEST AND BACK

Day 32
X2 BALANCE AND POWER

Day 33

Day 34
ASYLUM STRENGTH

Day 35
X2 R+M OR X STRETCH

X2 CORE

X2 YOGA

Day 36
P90X LEGS AND BACK

Day 37
ASYLUM SPEED AND AGILITY

Day 38
ASYLUM STRENGTH, RELIEF

Day 39
X2 YOGA, ARX2

Day 40
KENPO X

Day 41
P90X SHOULDERS AND ARMS

Day 42
RELIEF, RECOVERY+MO BILITY, OR REST

Day 36
P90X CHEST AND BACK

Day 37
PLYOCIDE

Day 38
ASYLUM STRENGTH, RELIEF

Day 39

Day 40

Day 41

Day 42

RELIEF, X2 YOGA, ARX2 X2 BASE + BACK X2 TOTAL BODY RECOVERY+MO BILITY, OR REST

Goals: Increase strength, induce hypertrophy, introduce more advanced cardiovascular endurance, continue improving previous goals
Day 29 Day 30 Day 31 Day 32
X2 YOGA

PHASE 2A

STRENGTH i

Day 33
X2 BASE + BACK, ARX2

Day 34
ASYLUM STRENGTH, RELIEF

Day 35
X2 R+M OR X STRETCH

X2 CHEST, BACK P90X ASYLUM SPEED AND BALANCE, SHOULDERS AND AGILITY ARX2 AND ARMS, ARX

Day 36
P90X CHEST AND BACK, ARX

Day 37
PLYOCIDE

Day 38

Day 39

Day 40

Day 41
X2 BASE AND BACK

Day 42
X2 R+M OR X STRETCH

X2 SHOULDERS ASYLUM BACK 2 AND ARMS, X2 YOGA, ARX2 CORE ARX2

Day 36

Day 37

Day 38

Day 39

Day 40

Day 41

Day 42

X2 CHEST, BACK, AND BALANCE, ARX2

PLYOMETRICS

STRENGTH, ARX, RELIEF

VERTICAL PLYO

X2 YOGA, ARX2

P90X LEGS AND BACK

X2 R+M OR X STRETCH

Goals: Similar to Strength I, increasing intensity

Day 43
P90X CHEST, SHOULDERS, TRICEPS, ARX

PHASE 2B

STRENGTH ii
Day 44

Day 45
X2 V SCULPT, ARX2

Day 46
X2 YOGA

Day 47
X2 BASE + BACK, ARX2

Day 48
ASYLUM STRENGTH

Day 49
X2 R+M OR X STRETCH

ASYLUM SPEED AND AGILITY

Day 50
X2 CST, ARX2

Day 51
VERTICAL PLYO

Day 52
P90X BACK AND BICEPS, ARX

Day 53
X2 YOGA

Day 54
P90X LEGS AND BACK

Day 55
ASYLUM GAMEDAY

Day 56
X2 R+M OR X STRETCH

Day 57
P90X CHEST, SHOULDERS, TRICEPS, ARX

Day 58
ASYLUM SPEED AND AGILITY

Day 59
X2 V SCULPT, ARX2

Day 60

Day 61

Day 62
ASYLUM GAMEDAY, OVERTIME

Day 63
X2 R+M OR X STRETCH

Day 64

Day 65

Day 66
P90X SHOULDERS AND ARMS, ARX

X2 YOGA, X2 BASE + BACK, PICTURE, ARX2 WEIGHT, MEASUREMENT

Day 67

Day 68

Day 69
ASYLUM GAMEDAY, OVERTIME

Day 70
X2 R+M OR X STRETCH

P90X CHEST AND VERTICAL PLYO BACK, ARX2

X2 YOGA

P90X LEGS AND BACK, ARX

RECOVERY WEEK
Day 71
P90X CORE SYNERGISTICS

Day 72
BACK 2 CORE

Day 73
P90X YOGA

Day 74
REST

Day 75
X2 CORE

Day 76
P90X YOGA

Day 77
X2 R+M OR X STRETCH

Goals: Improve sports performance

Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84

PHASE 3

PERFORMANCE

X2 PAP LOWER

X2 PAP UPPER

GAMEDAY, OVERTIME, RELIEF

X2 YOGA

PAP LOWER

PAP UPPER

R+M OR X STRETCH

Day 85
X2 PAP LOWER

Day 86
X2 PAP UPPER

Day 87
GAMEDAY, OVERTIME, RELIEF

Day 88
X2 YOGA

Day 89
PAP LOWER

Day 90
PAP UPPER (PICTURE)

Day 91
R+M OR X STRETCH

Day 92
X2 PAP LOWER

Day 93
X2 PAP UPPER

Day 94
GAMEDAY, OVERTIME, RELIEF

Day 95
X2 YOGA

Day 96
GAMEDAY, OVERTIME, RELIEF

Day 97

Day 98

P90X FIT TEST, ASYLUM PICTURE, ATHLETIC WEIGHT, PERFORMANCE MEASUREMENT ASSESSMENT S