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Transcription

1 眀眀眀 爀甀搀礀洀愀眀攀爀 挀漀洀 㤀 搀愀礀 戀椀欀椀渀椀 挀栀愀氀攀渀最攀 栀漀洀攀眀漀爀欀漀甀琀猀眀攀欀㤀 ⴀ

2 WEEK 9-12 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session Legs & TRX Circuit BB & KB Workout Legs & TRX Circuit BB & KB Workout Cardio 0 minutes moderate intensity (fast walk, bike ride etc). 0 minutes moderate intensity (fast walk, bike ride etc). Time +0 NA +0 Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime. 1

3 METABOLIC LEGS & TRX WORKOUT Exercise Pair Sets Reps Tempo Body Position TRX Strap Length TRX 1 Arm Row Heavy DB Front Squats 1a 10/10 2:0:1:1 Short 1b 12-2:1:1:0 NA NA TRX Palm Up Grip Row DB Walking Lunges 2a 12-2:0:2:1 Long 2b 12/12 2:1:2:0 NA NA TRX Elbows High Row DB RDL (with band if you have one) a 12-2:0:2:2 Short b 12 2:1:2:0 NA NA TRX Crunch 4a :0:1:1 Knee Height DB Heel Elevated Split Squat / Lunge 4b 12/12 2:1:1:0 NA NA TRX Tricep Extensions 5a :0:2:1 Long Bodyweight Jump Squats* + 0 second isometric hold in squat position 5b 2:1:1:0 NA NA TRX Pendulum 6a 10/10 2:0:1:1 Knee Height Single Leg Glute Bridge / Hip Extension 6b 1:0:1:0 NA NA *Only perform Squat Jumps if you have no lower body or hip injuries and are safe to do impact work. Land and sink down so the muscles take the impact, not your joints. Replace with bodyweight squats if unsuitable. Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime. 2

4 FULL BODY CIRCUIT Exercise Pair Reps DB RDL 1a Knee Press Up 2a Medicine Ball Woodchop a DB Single Leg Lunge 4a Bent Over DB Row 5a Plank to Press Up 6a Burpees 7a Lying DB Tricep Extensions 8a Lying Leg Raises 9a Squat Jumps* 10a Bicep Curls 11a DB Squat to Overhead Press 12a Perform each exercise back to back without rest and then take minutes after the full circuit. Complete again for a second or third time, depending on time. For all DB exercises, try to pick a weight that has you failing between 12- reps. If you hit, the weight was to light. *Only perform Squat Jumps if you have no lower body or hip injuries and are safe to do impact work. Land and sink down so the muscles take the impact, not your joints. Replace with bodyweight squats if unsuitable. Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime.

5 METABOLIC BARBELL & KETTLEBELL WORKOUT Exercise Pair Sets Reps Barbell Back Squats 1a 1b Standing Overhead BB Press KB Front Squat 2a 2b 10 Lying Barbell Tricep Press a b Barbell Bicep Curl 4a 4b BB Bent Over Row KB Single Arm Press 5a 5b 8 12/12 Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime. 4