BUILD THE BODY OF A SUPERHERO

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Collin Bates
5 years ago
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1 BUILD THE BODY OF A SUPERHERO

2 FastFit Group Personal Training March 016 Program Design Superhero STRENGTH Workout Superhero CORE Workout Superhero CARDIO Workout Hip-Dominant Drop Set 1 TRX Bent-Knee Hip Extension/ Straight Leg Hip Extension/ Bodyweight Hip Extension Kneeling Matrix TRX Squat/Split Jump Combo Push-Dominant Drop Set Feet-Elevated Push-up/Pushup/Hand-Elevated Push-up Band-Resisted T-Push-up KB Shuffle Swings Knee-Dominant Drop Set Double KB Overhead Squat/ Double KB Front Squat/ Bodyweight Squat DB Overhead Squat DB Burpees Pull-Dominant Drop Set Band Snatch/ Band High Pull/ Band Curl Stability Ball Climbers Band Pull-Apart Jacks KB Staggered 1-Arm Deadlift Metabolic Finisher: Metabolic Up-Downs There will be a prescribed -Minute Metabolic Finisher at the end of each workout through this phase challenging clients to push through every progression. Perform for consecutive minutes. Exercise Level I Level II Level III Metabolic Up-Downs TRX Assisted Reverse Lunges Kneeling Alternating Top- Half Get-Ups KB/DB Loading s (Hip, Shoulder, Overhead)

3 The Superhero STRENGTH Workout 60-0 Drop Sets Workout A: 60-0 Drop Sets - Tempo will 60-0 intervals using the most challenging variation to begin each work period and then dropping down to an easier variation for 60 seconds followed by a 0 second rest and transition to the next Drop Set station. Perform total cycles for an 18 minute workout. Exercise Level I Level II Level III 1 Push-up Hands-Elevated Push-up Push-up On Floor Feet-Elevated Pushup Double KB Overhead Squat Progress from Wall Sit to Bodyweight Squat Double KB Front Squat Double KB Overhead Squat Band Snatch Band Curl Band High Pull Band Snatch TRX Hip Extension Bodyweight Hip Extension TRX Straight Leg Hip Extension TRX Bent-Knee Hip Extension

4 The Superhero CORE Workout 0-0 Interval Core Circuit Workout B: 0-0 Interval Circuit - Alternate between 0 seconds of work and 0 seconds of rest and transition between each exercise in the following five exercise core circuit. Perform total rounds for a 0 minute workout. Exercise Level I Level II Level III 1 Kneeling Matrix Bodyweight Kneeling Matrix Bodyweight Kneeling Matrix + Arm Progressions Plate/Med Ball Loaded Kneeling Matrix Band-Resisted T-Rotation Push-up Hold T-Rotation Push-up Hold Band-Resisted T- Rotation Push-up Hold TRX Rip Standing Side Plank Wide Stance Narrow Stance Progress from 1-Leg w/ Outside Foot to 1-Leg Inside Foot Stability Ball Mountain Climber Wall-Assisted SB Push-up Hold SB Push-up Hold SB Mountain Climber 5 KB Staggered 1-Arm Deadlift -Arm KB Deadlift 1-Arm KB Deadlift Staggered 1-Arm KB Deadlift

5 The Superhero CARDIO Workout Endurance Intervals Workout C: Endurance Intervals -Alternate between 60 seconds of work and 15 seconds of rest for each exercise in the following circuit followed by a 1-minute recovery at the end of each cycle. Repeat total for a 0 minute workout. Exercise Level I Level II Level III 1 TRX Jump Squat/Split Jump Combo TRX Assisted Squat/ Assisted Reverse Lunge TRX Drop Squat/ Drop Split Squat TRX Jump Squat/ Split Jump KB Shuffle Swing KB Hip Hinge KB Swing KB Shuffle Swing DB Burpee Mobility Burpee DB Burpee DB Burpee + Row + Deadlift Band Pull-Apart Jacks a Band Pull Apart Stepping Jacks Band Pull-Apart Stick Jacks Band Pull-Apart Jumping Jacks

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