The LEGAL STUFF. If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning

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Download "The LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***"

May Simpson
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2 The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The UNBREAKABLE BADASS Blueprint 2.0: Beginner To BADASS BW Manual, you are agreeing to accept full responsibility for your actions. By beginning and participating with The UNBREAKABLE BADASS Blueprint 2.0: Beginner To BADASS BW Manual workouts and supplement manual, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and The Forged Athlete LLC. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2014 The Forged Athlete, LLC

UNBREAKABLE Battle Prep Essential BADASS Warm Up 5-10 Mins **Use before ALL training sessions*** 1A) 3 Mins Dubz Practice 1B) Lunge To Instep + Hammy x 6 / Leg 1C) Push up + T-Rotation x 6 / Side 1D)

3 UNBREAKABLE Battle Prep Essential BADASS Warm Up 5-10 Mins **Use before ALL training sessions*** 1A) 3 Mins Dubz Practice 1B) Lunge To Instep + Hammy x 6 / Leg 1C) Push up + T-Rotation x 6 / Side 1D) Superman Reach and Row x 12 1E) Sumo Pop Up + Reach and Rotation x 6 / Side 1F) Lateral Lunge / Cossack Squat x 6 / Side 1G) Front Leg Swing x 12 / Side 1H) Nice-N-Easy Burpee x 12 CLICK HERE FOR To ACCESS THE UBB 2.0 Coaching Demo Page CLICK HERE FOR THE BODYWIEGHT MOVEMENT PROGRESSION VIDEO DEMOS Question with some of the movements? Check out my YouTube Page HERE OR theforgedathlete@gmail.com

4 BEGINNER to BADASS: Laying the foundation. Recommended Weekly Training Schedule Set Up Options: Monday Day 1 Tuesday Day 2 Wed REST Thursday Day 3 Friday Day 4 OR REST Saturday REST or Day 4 Sunday - REST ***Week Zero Will be a bit different (see below)***

5 The 6 Week Beginner To BADASS Bodyweight Training Manual Week Zero - TESTING Week Testing Week Overview: There s Two different TESTING Days: Basics and Advanced Skillz Both days are designed to help you determine your baseline levels for different bodyweight movements not serve as actual training sessions rather these are to be used as measuring sticks for future progress Fit these in BEFORE you actually begin your 1 st week of the program TEST Day A - Bodyweight Basics 1A) Max Effort Pull Ups In 3 Mins ***Strict, chin above the bar ***SCORE = Total reps completed 2A) Max Effort Unbroken Push Ups 3 Sets ***Take 2 mins between sets ***SCORE total reps completed in ALL sets 3A) Max Effort Squats In 3 Mins ***SCORE = Total reps completed 4A) Max Effort Burpees In 3 Mins ***SCORE = Total reps completed

6 TEST Day B - Skillz 1A) Max Effort Unbroken Muscle Ups 3 Sets ***Rest 3 mins between sets ***SCORE = Total reps completed unbroken + total reps completed in all 3 sets combined ***If can t do Muscle Ups SCORE = NA and swap in 3 sets of chest to bar pull ups, and 3 sets of max dips 2A) Max Effort Pistol Squats in 3 Mins Alternate Legs each rep ***SCORE = Total reps completed ***If can t do Pistols SCORE = NA and swap in 3 Mins of Drop Lunges 3A) Max Effort HSPU in 3 Mins ***SCORE = Total reps completed ***If can t do HSPU SCORE = NA and swap in 3 Mins of Pike Presses 4A) Max Effort Double Under s in 3 Mins ***SCORE = Total reps completed ***If can t do double under s SCORE = NA and do nothing but double under practice single under s will NOT get you better at double under s ***REQUIREMENTS NEEDED TO PROGRESS AHEAD DURING WEEKS*** ==> Must be able to hit all of the rep ranges noted within each workout ==> If you re falling short of the rep ranges listed, STAY ON THE CURRENT WEEK until you see the progress needed ==> Apply these SAME rules to the weeks ahead ==> There s NO shame in staying at the same week of workouts VS. progressing ahead in order to get yourself better and stronger at the movements

7 Week 1 Day 1 Muscle Up Work + Lower 1A) Hanging Ring Hollow Hangs w/ False Grip 3 x 30 secs 2A) Recline Ring Baby Makers w/ False Grip 3 x 15 3A) Bodyweight Squats 4 x 25 3B) Light Kipping Ring Dips 4 x submax 3C) Hollow Rock 4 x 15 4A) For Time - Burpee x 30 Day 2 HSPU Work + Conditioning 1A) Handstand Kick Up and Hold 3 x secs ***Build yourself up to a solid 45 sec hold 2A) Pike Press on Floor 3 x submax 2B) Supinated Recline Row 3 x submax 3A) Bodyweight RDL 3 x 20 3B) Plank + Knee Tuck 3 x 10 / Leg 4A) 50 yard Sprint x 6 ***Rest 90 secs between sets Day 3 Pistol + Bar Core Work 1A) Double Pistol Squat and Hold 4 x 10 ***3 Secs HOLD at the bottom 2A) Single Leg Step Down 3 x 10 / Leg 2B) Hanging Hollow Holds From Bar 3 x 30 secs 3A) Pop Up Squat 3 x 10 3B) Superman Holds 3 x 30 secs 4A) 2 Min AMRAP Sit Outs

8 Day 4 Pull Up + Core Work 1A) Assisted Pull Up w/ Band 3 x 10 ***Chin above the bar 2A) Neutral Grip Recline Row 3 x submax 2B) Hollow Rocks 3 x 15 3A) Hand Release Push Up 3 x submax 3B) Side Plank 3 x 30 secs / side 4A) 3 Rounds Yard Shuttle Run ***Break up into 25 yard sections ***Time each round ***Rest 2 mins between rounds

9 Week 2 Day 1 Muscle Up Work + Lower 1A) Hanging Ring Hollow w/ Swing w/ False grip 3 x 10 2A) Recline Ring Pull and Transition w/ False Grip 3 x 10 3A) Bodyweight Prisoner Squats 4 x 25 3B) Strict Ring Dips 4 x submax 3C) Hollow Rock 4 x 25 4A) For Time - Burpee x 45 Day 2 HSPU Work + Conditioning 1A) Handstand Kick Up + Negative 3 x 10 2A) Feet Elevated Pike Press 3 x submax 2B) Supinated Grip Recline Row 3 x submax 3A) Single Leg RDL 3 x 10 / Leg 3B) Plank + Knee Tuck 3 x 20 / Leg 4A) 50 yard sprint x 6 ***Rest 60 secs between sets Day 3 Pistol + Bar Core Work 1A) Double Pistol Squat and Hold 4 x 15 ***1 Secs HOLD at the bottom 2A) Band Assisted Pistol Squat 3 x 10 / Leg 2B) Strict Knee Tucks 3 x A) Pop Up To Single Leg Squat 3 x 10/ leg ***Alternate Legs each reps 3B) Hanging Hollow Swing From Bar 3 x 20 4A) 2 Min AMRAP Sit Outs ***Best total score from week 1

10 Day 4 Pull Up + Core Work 1A) Assisted Pull Up w/ Lighter Band 3 x 10 ***Chin above the bar 2A) Feet Elevated Neutral Grip Recline Row 3 x submax 2B) Hollow Rocks 3 x 25 3A) Ring Push Up 3 x submax 3B) Side Plank 3 x 45 secs / side 4A) 3 Rounds Yard Shuttle Run ***Break up into 25 yard sections ***Time each round ***Rest 90 secs between rounds

11 Week 3 Day 1 Muscle Up Work + Lower 1A) Hanging Ring Hollow w/ Swing w/ False Grip 3 x 15 ***Higher Swings 2A) Assisted Ground Muscle Up To Transition 3 x A) Bodyweight Prisoner Squats 4 x 25 3B) Strict Ring Dips 4 x submax 3C) Hollow Rock 4 x 30 4A) For Time - Burpee x 60 Day 2 HSPU Work + Conditioning 1A) HSPU Partial ROM 3 x A) Feet Elevated Pike Press 3 x submax 2B) Supinated Recline Row 3 x submax 3A) Single Leg RDL 3 x 20 / Leg 3B) Plank + Knee Tuck 3 x 20 / Leg 4A) 75 yard sprint x 6 ***Rest 60 secs between sets Day 3 Pistol + Bar Core Work 1A) Double Pistol Squat 4 x 20 ***NO Hold at bottom focus on controlled speed down and up 2A) Band Assisted Pistol Squat 3 x 10 / Leg Use a Lighter Band 2B) Knee To Bows 3 x 15 3A) Pop Up To Single Leg Squat Jump 3 x 10/ leg ***Do straight reps for each leg no alternating legs 3B) Hanging L-Sit Hold From Bar 3 x secs 4A) 2 Min AMRAP Sit Outs ***Best total score from week 2

12 Day 4 Pull Up + Core Work 1A) Strict Single Repeats Pull Ups 3 x AMRAP - 60 secs ***Chin above bar! 2A) Feet Elevated Neutral Grip Recline Row 3 x submax 2B) Hollow Rocks 3 x 30 3A) Feet Elevated Ring Push Up 3 x submax 3B) Side Plank w/ Leg Raised 3 x 30 secs / side 4A) 3 Rounds Yard Shuttle Run ***Break up into 25 yard sections ***Time each round ***Rest 60 secs between rounds

13 Week 4 Day 1 Muscle Up Work + Lower 1A) Hanging Ring Hollow W/ Swing 3 x 15 ***Highest swing possible stay TIGHT 2A) Assisted Ground Strict Muscle Up To Transition + Dip 3 x 5-10 ***CONTROLLED and EXPLOSIVE can kip the dip if need be 3A) Bodyweight OH Squats 4 x 25 3B) Strict Ring Dips 4 x submax 3C) Hollow Rock 4 x 30 4A) For Total Reps: a) Burpee Tabata Day 2 HSPU Work + Conditioning 1A) HSPU Partial ROM 3 x 5-10 ***Lower to ground if possible 2A) Feet Elevated EROM Pike Press 3 x submax 2B) Supinated Grip Recline Row 3 x submax 3A) Single Leg RDL 3 x 15 / Leg 3B) Plank + Knee Tuck 3 x 20 / Leg 4A) 75 yard sprint x 6 ***Rest 60 secs between sets

14 Day 3 Pistol + Bar Core Work 1A) Light Counter Balance Pistol Squat NO Assistance 3 x 5-8 / Leg ***Focus on SOLID form and technique NOT fatigue 2A) Lunge Jumps 3 x 10 / Leg ***Explosive and Powerful not for fatigue 2B) Toes To Bar 3 x A) Pop Up To Single Leg Squat Jump 3 x 10/ leg ***Do straight sets instead of switching legs each rep ***Focus on NEGATIVE 3B) Hanging L-Sit Hold From Bar 3 x 30 secs + 4A) For Total Reps: a) Sit out Tabata Day 4 Pull Up + Core Work 1A) Kipping Pull Ups 4 x submax 2A) Feet Elevated Neutral Grip Recline Row 3 x submax 2B) Hollow Rocks 3 x 30 3A) Feet Elevated Ring Push Up 3 x submax 3B) Side Plank + Knee Tuck 3 x 15 / side 4A) 3 Rounds Yard Shuttle Run ***Break up into 50 yard sections ***Time each round ***Rest 60 secs between rounds

15 Week 5 Day 1 Muscle Up Work + Lower 1A) Band Assisted Muscle Up 3 x submax 2A) Assisted Ground Strict Muscle Up To Transition + Dip 3 x 10 ***CONTROLLED and EXPLOSIVE can kip the dip if need be 3A) Bodyweight OH Squats 4 x 25 3B) Strict Ring Dips 4 x submax 3C) Hollow Rock 4 x 30 4A) For Total Reps: a) Burpee Tabata ***beat total reps from week 4 Day 2 HSPU Work + Conditioning 1A) HSPU Partial ROM 3 x 5-10 ***Lower to ground if possible ***Avoid today failure! 2A) Kipping HSPU 3 x submax 2B) Supinated Grip Recline Row 3 x submax 3A) Single Leg RDL 3 x 20 / Leg 3B) Plank + Knee Tuck 3 x 20 / Leg 4A) 100 yard sprint x 6 ***Rest 2 mins between sets

16 Day 3 Pistol + Bar Core Work 1A) Light Counter Balance Pistol Squat 3 x 10 / Leg 2A) Lunge Jumps 3 x 10 / Leg ***Explosive and Powerful not for fatigue 2B) Toes To Bar 3 x A) Pop Up To Single Leg Squat Jump 3 x 10/ leg ***Do straight sets instead of switching legs each rep 3B) Hanging L-Sit Hold From Bar 3 x submax 4A) For Total Reps: b) Sit out Tabata Day 4 Pull Up + Core Work 1A) Kipping Chest To Bar Pull Ups 4 x submax 2A) Feet Elevated Recline Row 3 x submax 2B) Hollow Rocks 3 x 30 3A) Feet Elevated Ring Push Up 3 x submax 3B) Side Plank + Leg Swing 3 x 15 / Side 4A) 3 Rounds Yard Shuttle Run ***Break up into 50 yard sections ***Time each round ***Rest 60 secs between rounds

17 Week 6 Day 1 Muscle Up Work + Lower 1A) Ring Muscle Up 5 x submax 2A) Bodyweight OH Squats 4 x 25 2B) Strict Ring Dips 4 x submax 2C) Hollow Rock 4 x 30 3A) For Total Reps: b) Burpee Tabata ***Beat total reps from week 5 Day 2 HSPU Work + Conditioning 1A) Strict HSPU 5 x subamx 2A) Kipping HSPU 3 x submax 2B) Supinated Grip Recline Row 3 x submax 3A) Single Leg RDL 3 x 15 / Leg 3B) Plank + Knee Tuck 3 x 20 / Leg 4A) 100 yard sprint x 6 ***Rest 2 mins between sets Day 3 Pistol + Bar Core Work 1A) Pistol Squat 3 x / Leg 2A) Pop Up To Single Leg Squat Jump 3 x 10/ leg ***Do straight sets instead of switching legs each rep ***Explosive and Powerful not for fatigue 2B) Toes To Bar 3 x max effort unbroken reps 3A) For Total Reps: a) Sit out Tabata ***Beat Week 5 score

18 Day 4 Pull Up + Core Work 1A) Butterfly Pull Ups 4 x submax ***Chest to bar or regular 2A) Feet Elevated Recline Row 3 x submax 2B) Hollow Rocks 3 x 30 3A) Feet Elevated Ring Push Up 3 x submax 3B) Hanging L-Sit Hold From Bar 3 x submax 4A) 3 Rounds Yard Shuttle Run ***Break up into 50 yard sections ***Time each round ***Rest 60 secs between rounds

The LEGAL STUFF. If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning

The LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance