SPB Transformation July - October 2017 Table of Contents

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Alexis Norris
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Table of Contents Introduction & Details..... 2-3 3-Month Calendar 4 Phase 1 Programming.

1 Table of Contents Introduction & Details Month Calendar 4 Phase 1 Programming Phase 2 Programming Phase 3 Programming Phases 1-3 HIIT Programming

2 Introduction & Details Each 1hr group training session will functionally transform your: Strength Performance Body Composition Strength & Performance Where Foundation Training left off, & HIIT takes the baton and transitions into the dynamic equivalent by marrying functional resistance strength & conditioning and performance enhancement training to increase your: o Functional strength & performance o Agility, reaction & quickness strength & performance o Endurance strength & performance o Explosion & power strength & performance o Maximum strength & performance o Relative strength & performance o Speed strength & performance o Starting strength & performance o Cardiovascular strength & performance Body Composition s primary body composition goals are to increase lean muscle mass while decreasing body fat and increasing fitness. The two methods used to transform your body are: 1. Resistance training & energy expenditure completed directly through physical activity. 2. Energy expenditure completed indirectly (after and in between trainings) through the physiological processes pertaining to promoting lean muscle mass and the body exerting energy to restore and maintain it. 2

3 Combine with HIIT (high intensity interval training) group training to pursue increased fitness and workload capacity, and body composition fruits. To actualize the strength, performance and body composition fruits attached to SPB Transformation, it s imperative you are enrolled in and implementing the principles and habits shared by Precision Nutrition s online nutrition system, ProCoach. Please accept your invitation to ProCoach if you have not already. Let us know if you did not receive an invitation to ProCoach and you will be sent another promptly. Also, the Actualize Sports & Fitness Staff are always on hand to process your nutrition journey and answer questions. Disclaimer By accepting and participating in this exercise plan, you agree to defend, indemnify, and hold harmless Actualize Sports & Fitness (Realize LLC) and their employees from all liabilities, claims and expenses, including attorney fees that arise from your use of this exercise program. 3

4 Phase 1 Complexes: Workouts A & C Complex A 4X: KB/DB Complex + Core Movement + Anaerobic Movement Romanian Deadlift (8) Bent Over Row (8) Squat-Dead (8) Side Superman (20/side) Burpee Into Tuck Jump (30s) Complex B - 4X: KB Complex + Core Movement + Anaerobic Movement Clean Into Push Press Into Anterior Loaded Reverse Lunge (8) Lying Garhammer Raise (20) High Knees (30s) 4

5 Phase 1 - Workout A Up A Complex A 4 See complex Fast 60s protocol B1 DB or KB Bulgarian Split Squat Week each s Week each s Week each s Week 4 2 AMRAP/side Either bodyweight or low weight. Rep count should strive to be above 25+. Use same or greater weight as Week 2. B2 Push Up B3 B4 C Down Week 1 4 6/side s Staggered w/externally rotated load Week s Conventional Week s Inside Week 4 2 AMRAP s Rep count should strive to be above 20+ Supine Hip Thrust Week 1 4 6/side s Single leg on floor Week s Double leg Week /side s Single leg off bench Week 4 2 AMRAP s Double leg. Rep count should strive to be above Arm DB or KB Row Week 1 4 6/side s Week /side s Week /side s Week 4 2 AMRAP/side s Rep count should strive to be above 25+. Use same or greater weight as Week 2. Physio Ball Prone Elbow 3 ALAP Control 30s Feet on bench if able Plank Foam rolling and/or static stretching 5

6 Phase 1 - Workout B Up A1 Straight Arm Pledge Plank A2 A3 A4 B1 B2 B3 Week 1 4 6/side Control 10s 4s hold Week /side Control 10s 1s hold Week /side Control 10s 2s hold Week 4 2 AMRAP/side Control 1s hold. Rep count should strive to be above 20+ Supine Bridge w/reach Week 1 4 6/side Control 10s Week /side Control 10s Week /side Control 10s Week 4 2 AMRAP/side Control 10s Rep count should strive to be above 20+ KB/DB Anterior Loaded Goblet Squat Week s Week s Week s Week 4 2 AMRAP s Rep count should strive to be above 20+. Use same or greater Jumping Jacks Week *-*-* 60s Week *-*-* 60s Week *-*-* 60s Week *-*-* 60s Med Ball or KB/DB Russian Twist Week *-*-* 10s Week *-*-* 10s Week *-*-* 10s Week 4 2 AMRAP *-*-* 10s Rep count should strive to be above 20+. Use same or greater 1-Arm Push Press Week 1 4 6/side *-*-* 10s Week /side *-*-* 10s Week /side *-*-* 10s Week 4 2 AMRAP/side *-*-* 10s Rep count should strive to be above 20+. Use same or greater KB Swing Week *-*-* 60s Week *-*-* 60s Week *-*-* 60s Week 4 2 AMRAP *-*-* 60s Rep count should strive to be above 40+. Use same or greater 6

7 Phase 1 - Workout B Continued C1 Supine Straight Arm Plank Week s s Week s s Week s s Week 4 2 ALAP s Rep count should strive to be above 60s+ C2 KB/DB Walking Lunge Week 1 3 6/side s Week /side s Week /side s Week 4 2 AMRAP/side s Rep count should strive to be above 20+. Use same or greater weight as Week 2. C3 Jump Squats Week *-*-* 60s Week *-*-* 60s Week *-*-* 60s Week 4 2 AMRAP *-*-* 60s Rep count should strive to be above 20+ D1 KB/DB Side Bend Week /side *-*-* 10s Week /side *-*-* 10s Week /side *-*-* 10s Week 4 2 AMRAP/side *-*-* 10s Rep count should strive to be above 20+. Use same or greater weight as Week 2. D2 1-Arm Split Stance Bent- Over Row Week 1 3 6/side s Week /side s Week /side s Week 4 2 AMRAP/side s Rep count should strive to be above 20+. Use same or greater weight as Week 2. D3 Mountain Climber Week s s Week s s Week s s Week 4 2 ALAP s Rep count should strive to be above 60s+ Down Foam rolling and/or static stretching 7

8 Phase 1 - Workout C Up A Complex B 4 See complex 60s protocol B1 Single Leg Squat Matrix 1. Sagittal 2. Frontal lateral 3. Transverse 4. Transverse Lateral Week matrix/side s Focus on 3s negative Week matrix/side s Focus on 6s negative Week matrix/side s Focus on fast negative Week 4 4 AMRAP matrix/side s Focus on 3s positive. Rep count should strive to be above 2+ matrix rounds B2 DB Seesaw Parallel Shoulder Press Week /side s Week 2 4 6/side s Week /side s Week 4 4 AMRAP/side s Rep count should strive to be above 6+. Use same or greater B3 DB or KB 1-Arm Anterior Loaded Lateral Lunge Week /side s Week 2 4 6/side s Week /side s Week 4 4 AMRAP/side s Rep count should strive to be above 6+. Use same or greater B4 Pull-Up (w/band if needed) Use band and spotter if needed Week s Week s Week s Week 4 4 AMRAP s Rep count should strive to be above 6+. C Sprinter Sit-Up 3 AMRAP s Down Foam rolling and/or static stretching 8

9 Phase 2 Complexes: Workouts A & C Complex A 5X: Barbell Complex + Core Movement + Anaerobic Movement Deadlift (4) High Clean Pull (4) Push Press (4) Forward Lunge (4/side) Good Morning (4) Prone Lying Superman (20) Box Jump (30s) Complex B 5X: DB Complex + Core Movement + Anaerobic Movement 1-Arm Snatch (4/side) 1-Arm 1-Leg Romanian Deadlift (4/side) 1-Arm Overhead Reverse Lunge (4/side) 1-Arm Bent Over Row (4/side) Supine Contralateral Reach Crunch (15/side) Crab Walk Forward-Backward 5yds (30s) 9

10 Phase 2 - Workout A Up A Complex A 5 See Fast 60s complex protocol B1 BB Squat Week s Week s Week s Week 4 2 AMRAP Rep count should strive to be above 15+. Use same or greater B2 Supine Inverted Row B3 B4 Week 1 (Overhand) s Focus on 6s positive & 6s negative Week 2 (Underhand) s Focus on 2s positive & 2s negative Week 3 (Overhand) s Focus on 4s positive & 4s negative Week 4 (Underhand) 2 AMRAP Speed 10s Rep count should strive to be above 15+ Physio Ball Hamstring Curl Week s Focus on 6s positive & 6s negative Week s Focus on 2s positive & 2s negative Week s Focus on 4s positive & 4s negative Week 4 2 AMRAP Speed 10s Rep count should strive to be above 15+ DB T-Push Up Week 1 4 4/side 2-1- Control Week /side 2-1- Control Week 3 3 8/side 2-1- Control Week 4 2 AMRAP/side 2-1- Control C Hanging Garhammer 3 AMRAP Control 30s Raise D Finisher: Lunge Matrix 2 1 Fast 1:1 Work to Rest Ratio Down 60s 60s 60s 60s Rep count should strive to be above 15+. Use same or greater 1. Air Squats (24) 2. Reverse Lunges (12/side) 3. Cycle Jumps (12/side) Foam rolling and/or static stretching 10

11 Phase 2 - Workout B Up A1 Straight Legged Sit-Up A2 A3 B1 B2 C1 C2 C3 Week Control 10s Week Control 10s Week Control 10s Week 4 2 AMRAP Control Rep count should strive to be above Leg Supine Hip Thrust w/leg Whip Week Control 10s Week Control 10s Week Control 10s Week 4 2 AMRAP Control 10s Rep count should strive to be above 25+ KB/DB Thruster Week *-*-* 60s Week *-*-* 60s Week *-*-* 60s Week 4 2 AMRAP *-*-* 60s Rep count should strive to be above 25+. Use same or greater Med Ball, DB or KB Seated Russian Press Week Control 10s Week Control 10s Week Control 10s Week 4 2 AMRAP Control 10s Rep count should strive to be above 25+. Use same or greater KB/DB Swing Week *-*-* 60s Week *-*-* 60s Week *-*-* 60s Week 4 2 AMRAP *-*-* 60s Rep count should strive to be above 40+. Use same or greater Prone Straight Arm Plank w/march Week 1 4 5/side Control 10s Week /side Control 10s Week 3 3 8/side Control 60s Week 4 2 AMRAP Control 60s Rep count should strive to be above 12+. KB/DB Overhead Walking Lunge Week 1 4 5/side s Week /side s Week 3 3 8/side s Week 4 2 AMRAP s Skier Hops Week *-*-* 60s Week *-*-* 60s Week *-*-* 60s Week 4 2 AMRAP *-*-* 60s Rep count should strive to be above

12 Phase 2 - Workout B Continued D1 Finisher: Ladder Down , 9, 8, 7, 6, 5, 4, 3, 2, 1 60s 1. Prisoner Squat 2. DB or KB Pullover 3. Bench Step Up Down Foam rolling and/or static stretching 12

13 Phase 2 - Workout C Up A Complex B 5 See complex Fast 60s protocol B1 KB/DB Step Up Week 1 3 8/side s Week 2 4 4/side s Week /side s Week 4 4 AMRAP/side s Rep count should strive to be above 4+. Use same or greater B2 Close Grip Chin Up Week s Week s Week s Week 4 4 AMRAP s Rep count should strive to be above 4+ B3 KB/DB Split Stance Squat Week 1 3 8/side s Week 2 4 4/side s Week /side s Week 4 4 AMRAP/side s Rep count should strive to be above 4+. Use same or greater B4 KB/DB Rotational Press w/bicep Curl Week 1 3 8/side s Week 2 4 4/side s Week /side s Week 4 4 AMRAP/side s Rep count should strive to be above 4+. Use same or greater C Pallof Press Hold 3 ALAP Iso hold 30s D Down Finisher: Push Up & Tuck Jump Ladder 2 To 12 Fast 1:1 Work to Rest Ratio 3 push ups, 1 tuck jump, 6 push ups, 2 tuck jumps, 9 push ups, 3 tuck jumps, 12 push ups, 4 tuck jumps Foam rolling and/or static stretching 13

14 Phase 3 Complexes: Workouts A & C Complex A 3X: Barbell Complex + Core Movement + Anaerobic Movement Romanian Deadlift Into Bent Over Row (12) Front Squat Into Push Press (12) Plyo Back Squat (12) Prone Elbow to Side Plank Alternating Rotations (12/s) Bear Crawl Forward-Backward 5yds (30s) Complex B 3X: DB Complex + Core Movement + Anaerobic Movement Split Stance Squat (12/side) Floor Pullover (12) 3-Way Floor Telle-Fly (4 each=12) Bicycle Crunch (25/side) Bench/Box Sprint Step Ups (30s) 14

15 Phase 3 - Workout A Up A Complex A 3 See Fast 60s complex protocol B1 KB/DB Forward Lunge B2 Week 1 4 5/side s Week /side s Week /side s Week 4 2 AMRAP s Rep count should strive to be above 15+. Use same or greater KB/DB Incline Chest Press Week s Week s B3 Week s Week 4 2 AMRAP s Rep count should strive to be above 15+. Use same or greater Barbell 1-Leg Romanian Deadlift Week 1 4 5/side s Week /side s B4 Week /side s Week 4 2 AMRAP s Rep count should strive to be above 15+. Use same or greater TRX Facepull to Y Up Week s Increase inversion for lower reps sets to make more difficult Week s Week s Week 4 2 AMRAP s Rep count should strive to be above 15+. Use same or greater 15

16 Phase 3 - Workout A Continued C DB DeadBug 3 12/side Control 30s. D Finisher: Lunge Matrix 3 1 Fast 1:1 Work to Rest Ratio Down 1. Air Squats (24) 2. Reverse Lunges (12/side) 3. Cycle Jumps (12/side) Foam rolling and/or static stretching 16

17 Phase 3 - Workout B Up A Circuit 1: Even Pyramid Straight Arm Pledge 2,4,6,8,10,12,10 Control 10s Plank,8,6,4,2 Supine Hip Thrust 2,4,6,8,10,12,10 Control 10s,8,6,4,2 Push Up w/externally 2,4,6,8,10,12, s Rotated Hands,8,6,4,2 Ab Wheel Rollout 2,4,6,8,10,12,10 Control 10s,8,6,4,2 Star Jump 2,4,6,8,10,12,10 *-*-* 10s,8,6,4,2 B Circuit 2: Bodyweight Down Straight Legged Sit Control 10s Up Supine Straight Arm 4 10 Control 10s Hip Thrust Yoga Push Up s Jumping Jacks 4 10 *-*-* 10s Step Up 4 10/side s Elbow side plank 4 10/side s w/leg Raise (if able) Inchworm 4 10 Control 10s Tuck Jump Into Star Jump 4 10 *-*-* 10s Foam rolling and/or static stretching 17

18 Phase 3 - Workout C Up A Complex B 3 See Fast 60s complex protocol B1 Deadlift Week s Week s Week s Week 4 4 AMRAP s Rep count should strive to be above 5+. Use same or greater weight as Week 2. B2 Physio Ball Prone Straight Arm Plank Into Pike (if able) Into Push Up Combo Week s Week s Week s Week 4 4 AMRAP s Rep count should strive to be above 5+. B3 BB Explosive Squat Through Tips of Toes Week s Week s Week s Week 4 4 AMRAP s Rep count should strive to be above 5+. Use same or greater weight as Week 2. B4 Wide Grip Pull Up w/band Week s Week s Week s Week 4 4 AMRAP s Rep count should strive to be above 5+. C Med Ball Variations Weeks 1& *-*-* 10s Chops 3 10 *-*-* 10s Ball Slams 3 5/side *-*-* 10s R+L 3 5/side *-*-* 10s Rotational D Finisher: Push Up & Tuck Jump Ladder Down 3 To 12 Fast 1:1 Work to Rest Ratio 3 push ups, 1 tuck jump, 6 push ups, 2 tuck jumps, 9 push ups, 3 tuck jumps, 12 push ups, 4 tuck jumps Foam rolling and/or static stretching 18

Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts.

PHASE 1: STRENGTH ENDURANCE CIRCUIT Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts. Exercise Beginner Intermediate Advanced (5 x 5 reps) 1. Glute bridge