Atlas Stones 2 (Brock Hammer)

Science Behind the Plan: "Stone lifting requires both spinal integrity and explosive hip drive," says Brock. This specialized plan develops the specific back strength, hip extension power, and grip endurance needed for elite stone lifting. The program implements targeted exercises for the posterior chain while building comprehensive stone-specific capabilities.

6-Week Program: Week 1-2: Stone Foundation

Day 1: x:+{= (back, traps, abs, glutes, legs) - Lap position development
4 reps × 3 sets per exercise with positional focus
Day 2: *)&$> (arm, tricep, shoulder, chest, overall) - Upper body support
5 reps × 3 sets per exercise with stability emphasis
Day 3: =[;+> (legs, quads, obliques, abs, overall) - Loading power
6 reps × 3 sets per exercise with extension focus
Total volume per week: =435 reps

Week 3-4: Stone Development

Day 1: x:+{= (back, traps, abs, glutes, legs) - Lap position development
3 reps × 4 sets per exercise with tacky grip training
Day 2: *)&$> (arm, tricep, shoulder, chest, overall) - Upper body support
4 reps × 4 sets per exercise with increased stabilization demands
Day 3: =[;+> (legs, quads, obliques, abs, overall) - Loading power
5 reps × 4 sets per exercise with explosive extension work
Total volume per week: =448 reps

Week 5-6: Stone Mastery

Day 1: x:+{=+ (back, traps, abs, glutes, legs, abs) - Lap position development
2 reps × 5 sets per exercise with advanced stone loading drills
Day 2: *)&$>- (arm, tricep, shoulder, chest, overall, forearm) - Upper body support
3 reps × 5 sets per exercise with elite stone stabilization techniques
Day 3: =[;+> (legs, quads, obliques, abs, overall) - Loading power
4 reps × 5 sets per exercise with maximal height extension
Total volume per week: =405 reps

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