Tire Flips 5 (Brock Hammer)

Science Behind the Plan: "Tire flipping combines deadlift strength with explosive follow-through," explains Brock. This advanced plan develops the specific hip drive, upper body power, and coordination needed for efficient tire flipping. The program implements strategic exercises targeting the sequential power transfer while building comprehensive flipping mechanics.

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

  • Day 1: ={x:+ (legs, glutes, back, traps, abs) - Initial pull mechanics

  • 4 reps × 3 sets per exercise with setup positioning

  • Day 2: *&$-> (arm, shoulder, chest, forearm, overall) - Transition/push mechanics

  • 5 reps × 3 sets per exercise with technical emphasis

  • Day 3: +;|[> (abs, obliques, hip, quads, overall) - Power transfer development

  • 6 reps × 3 sets per exercise with sequential loading

  • Total volume per week: =435 reps

Week 3-4: Flip Development

  • Day 1: ={x:+ (legs, glutes, back, traps, abs) - Initial pull mechanics

  • 3 reps × 4 sets per exercise with explosive pull development

  • Day 2: *&$-> (arm, shoulder, chest, forearm, overall) - Transition/push mechanics

  • 4 reps × 4 sets per exercise with transition speed

  • Day 3: +;|[> (abs, obliques, hip, quads, overall) - Power transfer development

  • 5 reps × 4 sets per exercise with integrated movement patterns

  • Total volume per week: =448 reps

Week 5-6: Flip Mastery

  • Day 1: ={x:++ (legs, glutes, back, traps, abs, abs) - Initial pull mechanics

  • 2 reps × 5 sets per exercise with maximal tire setup

  • Day 2: &$-> (arm, shoulder, chest, forearm, overall, arm) - Transition/push mechanics

  • 2 reps × 5 sets per exercise with competition tire technique

  • Day 3: +;|[> (abs, obliques, hip, quads, overall) - Power transfer development

  • 4 reps × 5 sets per exercise with complete flip integration

  • Total volume per week: =370 reps