Day 1. Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps)

Size: px
Start display at page:

Download "Day 1. Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps)"

Transcription

1 Day 1 Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps) 2. Overhead Barbell Press (3 Sets 10 Reps) 3. Back Squat (3 Sets 10 Reps) 4. Barbell straight Leg Deadleft (3 Sets 10 Reps) 5. Power-snatch (15 Sets. 1 Reps, 15 Min, EMOM rest) 6. Back-squat (5 Sets x60% of 1 rep max, 3x70%, 2x80%, 2x85-90%, 1x95%, 2min rest) 7. Power-snatch (1 Set.75 Reps)

2 Day2 Warm up-mobility: Hips and Lats. Flexibility: Glutes and Calves 1. DUMBBELL BOX STEP UP (3 Sets 10 Reps) 2. Walking Lunge (3 Sets 10 Reps) 3. Bent-Over Rear-Delt plate Raise (3 Sets 10 Reps) 4. RUNNING SPRINT (5 SETS 200 METERS REPS) 5. TOES-TO-BAR (1 SET. 20 REPS) 6. OVERHEAD DUMBBELL REVERSE LUNGE (1 STE 20 REP SAME LEG ) Take a large step backward. Bend both knees to 90 degrees as you descend into a lunge

3 Day3 Warm up-shoulders and Hips. Flexibility: Chest and Hamstrings 1. BARBELL BENCH PRESS (3 SETS. 10 REPS) grip just wider than shoulder. keep your elbows tucked in close to your body 2. BARBELL BENT- OVER ROW (3 SETS 10 REPS) bull to the lower belly (ISOLATE the BIcep) 3. GENERAL PUSHUP (3 SETS 10 REPS) 4. SIDE PLANK LIFT (3 SETS. 10 REPS) 5. BURPEE (3 STES. 10 REPS) 6. KETTLEBELL SWING (3 SETS REPS) 7. DOUBLE UNDER (3 SET REPS) 8. KETTLEBELL SUMO DEADLIFT (3 SETS 30 REPS)

4 Day4: Rest Day5 Warm up- Mobility: Hips/Front Rack Position. Flexibility: Shoulders, Ant. Hips. 1. BODYWEIGHT SQUAT (3 SETS 10 REPS) 2. BURPEE (3 SETS 5 REPS ) Refer to day3 for image 3. GENERAL PUSHUP (3 SETS 10 REPS ) Refer to day3 for image 4. Dive-bomb Pushup (3 sets 5 reps) 5. BARBELL FRONT SQUAT (7 SETS 10,8,5,3,3,2,10. 2 MIN REST BETWEEN) 6. BARBELL FRONT SQUAT (8 SETS 20 SECONED ON, 10 SEC OFF TOTAL 5 MINUTES) 95 POUNDS FOR MEN, 65 FOR WOMEN 7. HANDSTAND PUSHUP (8 SETS 20 SECONDS ON, 10 SEC OFF)

5 Day6 Warm up- Mobility: Shoulders/Wrists.. Flexibility: Ant. Hips/Hamstrings/Shoulders 1. BARBELL PUSH PRESS (3 SETS 5 REPS) Bend your knees and lower your body in to a half-squat position. 2. MEDICINE BALL SQUAT CLEANS (3 SETS 10 REPS) 20 lbs. for men and 14 lbs for women 3. MOUNTAIN CLIMBER (3 SETS 10 REPS) METER RUN (1 SET) 5. THRUSTERS DUMBBELLS (1 SET 10 REPS) 6. TOES-TO-BAR (1 SET 10 REPS) refer to day2 for image

6 Warm up- Mobility: Front Rack Position/Lats Day7 1. BARBELL POWER CLEAN (3 SETS 10 REPS) 2. BARBELL FRONT RAISE (3 SETS 10 REPS) 3. SQUAT JUMP (3 SETS 10 REPS) 4. V-UP (3 SETS 10 REPS) 5. GENERAL PULLUP (3 SETS 8 REPS) 6. BOX JUMP ( 3 SETS 12 REPS) Start and land in a quarter-squat position 7. BARBELL DEADLIFT ( 3 SETS.. 8 REPS) refer to day 1 for image 8. BURPEE BOX JUMP-OVERS (3 SETS 8 REPS)

7 Day8: Rest Day9 Warm up- Mobility: Hamstrings/Anterior Hips. Flexibility: Shoulders/Ant. Hips 1. SINGLE-LEG SHOULDER BRIDGE (4 SETS 10 REPS) 2. SINGLE LEG RAISE (4 SETS 10 REPS) 3. BARBELL BENTOVER ROW (4 SETS 10 REPS) Refer to Day3 for image 4. OVERHEAD BARBELL SQUAT (4 SETS 10 REPS) 5. OVERHEAD BARBELL SQUAT (5 SETS... 8,6,4,2,2/ 2MIN REST) 6. POWER SNATCH (5 SETS 8,6,4,2,2/ 2MIN REST/ INCREASE WEIGHT EACH SET) Refer to Day 1 for image 7. SINGLE-ARM DUMBBELL SNATCH (3 SETS 20 REPS/ 1 MIN REST) 8. SINGLE-ARM OVERHEAD DUMBBELL SQUAT, LEFT HAND (3 SETS 5 REPS) 9. SINGLE-ARM OVERHEAD DUMBBELL SQUAT, REIGHT HAND (3 SETS 5 REPS)

8 Day10 Warm up- mobility: Shoulders/Hips. Flexibility: Foam Roll Lower Body/Back 1. SAMPSON STRETCH (3 SETS 12 REPS) 2. OVERHEAD BARBELL SQUAT (3 SETS 12 REPS) Refer to Day 9 for image 3. GENERAL SITUP (3 SETS 12 REPS) 4. FLOOR BACK EXTENSION (3 SETS 12 REPS) Hold the top position for two seconds 5. GENERAL PULLUP (3 SETS 12 REPS) Refer to Day 7 for image. 6. RING DIPS (3 SETS 12 REPS) 7. BURPEE (3 SETS 10 REPS) Refer to Day 3 for image 8. KETTLEBELL SWING (3 SETS 10 REPS) Refer to Day 3 for image 9. WALL BALL (3 SETS..10 REPS) No Jumping

9 Day11 Warm up- Mobility Hips and Back. Flexibility: Foam Roll Lower Back and Quads 1. ROMANIAN DEADLIFT (3 SETS 10 REPS) 2. BACK SQUAT (3 SETS 10 REPS) Refer to day 1 for image 3. GOOD MORNING (3 SETS 10 REPS) Refer to day 1 for image 4. GENERAL PUSHUP (3 SETS 10 REPS) Refer to day 3 for image 5. CLEAN (10 SETS...REPS 10.9,8,7,6,5,4,3,2,1) BARBELL BENCH PRESS (10 SETS REPS 10.9,8,7,6,5,4,3,2,1) Refer to day 3 for image 7. BARBELL DEADLIFT (10 SETS REPS 10.9,8,7,6,5,4,3,2,1) Refer to day 1 for image

10 Day12: Rest Day13 Warm up- Mobility: Hamstrings & Lower Back. Flexibility: Foam Roll Glutes and Lower Back. 1. DUMBBELL BOX STEP UP (4 SETS 8 REPS) Refer to Day 2 for Image 2. STATIC BACK EXTENSION (4 SETS 12 REPS) 3. KETTLEBELL SWING (5 SETS REPS, 50,40,30,20,10) Refer to Day 3 for Image 4. BODYWEIGHT WALKING LUNGE (5 SETS REPS, 50,40,30,20,10) Refer to Day 2 for Image

11 Day14 Warm up- Mobility: Anterior Hips and Shoulders. Flexibility: Stretch Anterior Hips and Lower Back 1. BODYWEIGHT SQUAT (3 SETS 10 REPS) Refer to Day 5 for Image 2. BARBELL POWER CLEAN (3 SETS 10 REPS) Refer to Day 7 for Image 3. OVERHEAD BARBELL PRESS (3 SETS 10 REPS) Refer to Day 1 for Image 4. BARBELL PUSH PRESS (3 SETS 10 REPS) Refer to Day 6 for Image 5. BARBELL SPLIT JERK (3 SETS 10 REPS) Split 6. CLEAN AND JERK (7 SETS REPS, 5,4,3,2,1,1,1) 7. BUTTERFLY SITUP (5 SETS 15 REPS) Split

12 Day15 Warm up- Mobility: Hips/Lats. Flexibility Stretch Chest and Legs 1. BOTH LEGS LEVERS (RAISE) (3 SETS 15 REPS) 2. V-UP (3 SETS...15 REPS) Refer to Day 7 for Image 3. CRUNCH (3 SETS 15 REPS) 4. GENERAL PULLUP (20 MINUTES 5 REPS) Refer to Day 7 for image. 5. GENERAL PUSHUP (20 MINUTES 10 REPS) Refer to day 3 for image 6. BODYWEIGHT SQUAT (20 MINUTES 10 REPS) Refer to Day 5 for Image

13 Day16: Rest Day17 Warm up- Mobility: Squat Position/Shoulders. Flexibility: Chest/IT Band. 1. FORWARD AND BACKWARD LEG SWINGS (3 SETS 10 RESP) 2. SIDE-TO-SIDE LEG SWINGS (3 SETS 10 REPS) METERS OF RUNNING WITH HIGH KNEES (3 SETS) METERS OF BUTT KICKERS (JOG FORWARD BRINGING HEELS UP TO THE GLUTE) (3 SETS) 5. BARBELL FRONT SQUAT (5 SETS 5 REPS) Refer to Day 5 for Image 6. BURPEE (8 MINTUES.10 REPS) Refer to Day 3 for image 7. BARBELL FRONT SQUAT (8 MINTUES 10 REPS) Refer to Day 5 for Image 8. HAND-RELEASE PUSHUP. (PAUSE WITH CHEST ON GROUND AND LIFT HANDS 1 INCH. THEN COMPLETE PUSH UP) (3 MINT 8 REPS) 9. BURPEE (6 MINUTES 10 REPS) Refer to Day 3 for image 10. THRUSTERS (6 MINUTES 6 REPS) Refer to Day 3 for image 11. SQUAT JUMP (6 MINUTES 12 REPS) Refer to Day 7 for image

14 Day18 Warm up- Mobility: Hips/Lats. Flexibility Stretch Chest and Legs 1. V-UP (3 SETS 10 REPS) Refer to Day 7 for Image 2. SINGLE-ARM DUMBBELL SNATCH (3 SETS 10 REPS) Refer to Day 9 for Image 3. SUPERMAN FROM FLOOR BACK EXTENSION (3 SETS 10 REPS) Refer to Day 10 for Image 4. OVERHEAD BARBELL PRESS (5 SETS 5 REPS) Refer to Day 1 for Image BARBELL PUSH PRESS AND 200 METER RUN (50 REPS AFTER FINISH RUN FOR 200 METER (135 LBS FOR MEN/ 85 IBS FOR WOMEN) Refer to Day 6 for Image

15 Day19 Warm up- Mobility and Warm Up Warm Up each movement. Flexibility: Foam Roll. 1. HANDSTAND PUSHUP (1 SETS. 30 REPS) Refer to Day 5 for Image 2. GENERAL PULLUP (1 SETS 40 REPS) Refer to Day 7 for image. 3. KETTLEBELL SWING (1 SETS 50 REPS) Refer to Day 3 for Image 4. GENERAL SITUP (1 SETS 60 REPS) Refer to Day 10 for Image 5. WALL BALL (1 SETS 70 REPS) Refer to Day 10 for Image 6. WALL BALL (1 SETS 35 REPS) Refer to Day 10 for Image 7. GENERAL SITUP (1 SETS 30 REPS) Refer to Day 10 for Image 8. KETTLEBELL SWING (1 SETS 25 REPS) Refer to Day 3 for Image 9. GENERAL PULLUP (1 SETS 20 REPS) Refer to Day 7 for image. 10. HANDSTAND PUSHUP (1 SETS. 15 REPS) Refer to Day 5 for Image

16 Day20: Rest Day21 Warm up- Mobility: Posterior Hips/Shoulders. Flexibility: Glutes/Shoulders. 1. DUMBBELL BULGARIAN SPLIT SQUAT (3 SETS 10 REPS) 2. DUMBBELL OVERHEAD PRESS (3 SETS 10 REPS) 3. TOES-TO-BAR (3 SETS 10 REPS) refer to day2 for image 4. BACK SQUAT (6 SETS REPS, 10,8,6,4,2,2, 2 MIN REST) Refer to day 1 for image 5. GROUND TO OVERHEAD WITH 2 DUMBBELLS (3 SETS 10 REPS) 6. OVERHEAD REVERSE LUNGE (3 SETS 10 REPS) Refer to day 2 for image 7. GENERAL PULLUP (3 SETS 10 REPS) Refer to Day 7 for image

17 Day22 Warm up- Mobility: T-Spine/Hips. Flexibility: Hamstrings/Lower Back 1. SINGLE LEG GLUTE (SHOULDER) BRIDGE (3 SETS 10 REPS) Refer to Day 9 for image 2. SINGLE-LEG DUMBBELL STRAIGHT-LEG DEADLIFT(ROMANIAN) (3SETS 10 REPS) Refer to Day 11 for image 3. ONE-LEGGED DUMBBELL ROW (3 SETS 5 REPS) hold a dumbbell in one hand, Move the dumbbell while standing on 1 leg and back is leaned forward BARBELL DEADLIFT (7 SETS REPS 5,5,3,3,2,2,1, 2 MIN REST) Refer to Day 1 for image 5. BARBELL DEADLIFT (3 SETS REPS 21,15,9) Refer to Day 1 for image 6. BOX JUMP (3 SETS REPS, 21,15,9)

18 Mobility: Shoulders. Flexibility: Chest/Triceps Day23 (2 pages) 1. BARBELL BENCH PRESS (4 SETS 10 REPS) Refer to Day 3 for image 2. DIAMOND PUSHUP (4 SETS 10 REPS) 3. STANDING DUMBBELL BICEPS CURL (4 SETS 10 REPS) 4. ALTERNATING DUMBBELL BICEPS CURL (4 SETS 10 RESP) 5. MEDICINE BALL UPPER CRUNCHES (4 SETS 10 REPS)

19 6. DUMBBELL FLYE (4 SETS 12 REPS) 7. DUMBBELL NOSEBUSTER (4 SETS 12 REPS) 8. DUMBBELL HAMMER CURL (4 SETS 12 REPS) 9. GLUTE-HAM RAISE SITUP (4 SETS 12 REPS) 10.GENERAL SITUP (5 SETS REPS, 50,40,30,20,10) Refer to Day 10 for image 11.DOUBLE UNDER (5 SETS REPS, 50,40,30,20,10) Refer to Day 3 for image

20 Day24: Rest Day25 Warm up- Mobility: Hamstrings & Lower Back. Flexibility: Foam Roll Glutes and Lower Back. 1. CLEAN AND JERK (8 SETS 3 REPS 1 CLEAN AND 2 JERKS) Refer to Day 14 for image 2. BARBELL POWER CLEAN (6 SETS 3 REPS 2 CLEAN AND 1 JERK). Refer to Day 14 for image 3. ROWING MACHINE (3 SETS 500 METER) 4. THRUSTERS (3 SETS 15 REPS) Refer to Day 6 for image

21 Day26 Warm up- Mobility: Hips/T-Spine. Flexibility: Lower Back/Glutes. 1. DUMBBELL BOX STEP UP (3 SETS 10 REPS) Refer to Day 2 for image 2. BODYWEIGHT SQUAT (3 SETS 10 REPS) Refer to Day 5 for image 3. LEG LEVERS OFF OF RACK (3 SETS 10 REPS) 4. BARBELL FRONT SQUAT (6 SETS 3 REPS) Refer to Day 5 for image 5. DUMBBELL BURPEE BOX STEP-UPS (3 SETS 10 REPS) 6. V-UP (3 SETS 10 REPS) Refer to Day 7 for Image 7. BACK SQUAT (10 SETS 2. REPS) Refer to day 1 for image

22 Day27 Warm up- Mobility: Hips/T-Spine. Flexibility: Lower Back/Glutes 1. CHEST-TO-BAR PULLUPS (25 MINTUES.11 REPS) 2. BARBELL DEADLIFT (25 MINTUES 2 REPS) Refer to Day 1 for Image 3. HANDSTAND PUSHUP (25 MINTUES 10 REPS) Refer to Day 5 for Image Day28: Rest

Plyometric box Stability ball Kettlebells Mat

Plyometric box Stability ball Kettlebells Mat COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable

More information

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world.

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world. Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with

More information

PART III STRUCTURAL WORK (same weight from week to week)

PART III STRUCTURAL WORK (same weight from week to week) Hypertrophy Trainng Program 1 - Phase 2 by Christian Thibaudeau DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will

More information

WARM UP STEP TOUCH F

WARM UP STEP TOUCH F WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with

More information

PHFit Workout Glossary MEMBERS ONLY

PHFit Workout Glossary MEMBERS ONLY PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder

More information

PART III STRUCTURAL WORK (same weight from week to week)

PART III STRUCTURAL WORK (same weight from week to week) Customized Hypertrophy Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as

More information

PROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4

PROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4 Customized Performance Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 SQUAT PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as

More information

TRAINING PLAN FOR FEMALE FITNESS

TRAINING PLAN FOR FEMALE FITNESS TRAINING PLAN FOR FEMALE FITNESS We ve built a 30 day challenge built with all elements to help you get the results you re looking for. A program that s all inclusive of daily workouts, nutrition plans,

More information

Mathias Method By Ryan Mathias

Mathias Method By Ryan Mathias Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training

More information

Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &

Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press & 1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat

More information

HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY

HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY 4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 2- Expanding the Base This is a beginning weights program for anyone with a strong physical activity background. Level 2 teaches more basic

More information

- First 2 weeks will focus on glute activate, core strength, and challenge balance and coordination.

- First 2 weeks will focus on glute activate, core strength, and challenge balance and coordination. Program goals: - Many of these women will not be familiar with weight training. Our goal is to provide a safe training plan, building them from the ground up. - First 2 weeks will focus on glute activate,

More information

Indigo-3G Dosing Protocols : Update 1

Indigo-3G Dosing Protocols : Update 1 Hypertrophy Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes

More information

WORKOUT SCHEDULE. Copyright 2013 Scott A. Johnson

WORKOUT SCHEDULE. Copyright 2013 Scott A. Johnson WORKOUT SCHEDULE Choose a workout track (beginner, intermediate or advanced) based on your overall fitness test results, current state of health and fitness goals. Beginners perform all 10 exercises for

More information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS: DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

More information

Zanna Van Dijk s Legacy St. Regis Maldives Workout

Zanna Van Dijk s Legacy St. Regis Maldives Workout Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete

More information

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!! Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps

More information

(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)

(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you

More information

1. 10-Minute Dumbbell Workout

1. 10-Minute Dumbbell Workout 94 The Diet Detox 10 Workouts by the Fhitting Room Note: All the recommended weights are a suggestion. Depending on your fitness level and experience with these movements, you may need to adjust your weight.

More information

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward. Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

8-Week Functional Resistance Training Program

8-Week Functional Resistance Training Program 8-Week Functional Resistance Training Program Week 1 A) Barbell Behind-the-Neck Walking Lunge: 10-12 alt steps x 4; rest 120-150s B1) Goblet Rear Foot Elevated Split Squat: @40X1; 6-8/leg x 4; rest 30s

More information

APPENDIX B: Bonus Workout Section

APPENDIX B: Bonus Workout Section APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength

More information

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions

More information

TT HWR 12-Week Exercise Guide 1

TT HWR 12-Week Exercise Guide 1 TT HWR 12-Week Exercise Guide 1 Table of Contents 4 Home Workout Revolution Exercise Descriptions 1-Leg Hip Extension 4 1-Leg Romanian Deadlift (RDL) 4 Alternating Prisoner Diagonal Lunge 5 Alternating

More information

6 Week Accelerated Fat Loss Resistance Program

6 Week Accelerated Fat Loss Resistance Program 6 Week Accelerated Fat Loss Resistance Program A program that works B e y o n d F i t 1 0 2 P a r k L a n e -->You deserve to feel amazing. The next four weeks will push you further than you ve ever thought

More information

Indigo-3G Dosing Protocols : Update 1

Indigo-3G Dosing Protocols : Update 1 Strength Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes prior

More information

3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise.

3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise. 3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise. 1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of Kettlebellswings, 2Pood (32kg) Either AMRAP or For Time (I

More information

4-Week Holiday Head Start Exercise Descriptions

4-Week Holiday Head Start Exercise Descriptions Glossary Alternating Jackknife Sit-Up Start lying on flat on your back with arms overhead. Initiate the sit- up at your core and try to reach opposite hand to opposite foot. Return to lying flat between

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

Batman Workout by CrazyFitKids.com

Batman Workout by CrazyFitKids.com Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult

More information

SET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

SET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps OPTIMIZE - WEEK 7 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions 20 15 10 8 8 Squat Jumps 20 20 20 20 20 Calf Raises (seated) 20 20 20 20 20 Calf Raise (standing) 20 20 20 20 20 Lying Ham Curls 20 20 20 20

More information

4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise

4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.

More information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN

START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday

More information

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins.

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins. WEEK 1 WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH A1: Low Incline Barbell Press (Inside Shoulder Width) A: Neutral Grip Pullup 7,,,7,,

More information

GET STARTED. Your on-demand personal trainer for home workouts.

GET STARTED. Your on-demand personal trainer for home workouts. GET STARTED Your on-demand personal trainer for home workouts. This ebook is a companion to the trainacular Personal Trainer Alexa skill available on Amazon. With this skill, you can choose from a selection

More information

TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME

TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given

More information

Soccer. Workouts. Many of the workouts that we do are derived form these websites:

Soccer. Workouts. Many of the workouts that we do are derived form these websites: Soccer https://www.crossfit.com/ Workouts Many of the workouts that we do are derived form these websites: http://www.stack.com/a/womens-soccerconditioning https://www.spartan.com/en/training/wods/spartanwod?wod=fri

More information

Gotham forwards...3 day option

Gotham forwards...3 day option Gotham forwards...3 day option Gotham forwards...3 day option Day 1 A) Mobility A1) Bird dog x 10 per side A2) Primal squat sequence x 5 A3) Lunge rotation x 5 per side B) Activation B1) Band Pull aparts

More information

TOP 30 Exercise Tutorials

TOP 30 Exercise Tutorials TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.

More information

Welcome to the 21 Day Challenge!

Welcome to the 21 Day Challenge! Welcome to the 21 Day Challenge! WORKOUT PLAN: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 UPPER LOWER CARDIO DAY REST DAY UPPER DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 UPPER LOWER CARDIO DAY REST

More information

6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND TABLE OF CONTENTS LEGS CHEST/SHLDR/TRICEP BACK/BICEPS ABS

6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND TABLE OF CONTENTS LEGS CHEST/SHLDR/TRICEP BACK/BICEPS ABS 6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND PROPER PLANNING PREVENTS POOR PERFORMANCE THIS IS DESIGNED TO BE FOR MAKING UP WORKOUTS/TRAVELING/ OR FILLING YOUR IN BETWEEN

More information

Table of Contents. Page 1

Table of Contents. Page 1 Table of Contents Category Name... 4 1. Barbell Squats... 4 2. Bench Press... 5 3. Bird Dog... 6 4. Box Jump... 7 5. Bulgarian Split Squat... 8 6. Burpee... 8 7. Cross Body Mountain Climbers... 9 8. Dead

More information

RESISTANCE STRENGTH TRAINING EXERCISE

RESISTANCE STRENGTH TRAINING EXERCISE RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with

More information

WORKOUT OVERVIEW WORKOUT SPLIT. Monday- FULL BODY. Wednesday-FULL BODY. Saturday- FULL BODY. BOXING 3 DAYS A WEEK WARM UP

WORKOUT OVERVIEW WORKOUT SPLIT. Monday- FULL BODY. Wednesday-FULL BODY. Saturday- FULL BODY. BOXING 3 DAYS A WEEK WARM UP WORKOUT OVERVIEW Monday- FULL BODY. Wednesday-FULL BODY. Saturday- FULL BODY. WORKOUT SPLIT 3 DAYS A WEEK WARM UP BOXING 3 DAYS A WEEK WALKING LUNGES 1 set HIGH KNEES+ WITH JUMP 1 set FAST HIGH KNEES WITH

More information

HOLIDAY TRIMMINGS WORKOUTS

HOLIDAY TRIMMINGS WORKOUTS Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press

More information

Swole Sisters 6-Week Program

Swole Sisters 6-Week Program Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing

More information

Breakdown for the ICE Series

Breakdown for the ICE Series Breakdown for the ICE Series Boot Camp Circuit 45 m 427 cal Warm- up 6 m Workout 35 m Stretch 4 m Muscle Meltdown Biceps 15 m 116 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m 61 cal Basic Premixes:

More information

SMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B

SMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B SMITH TRACK & FIELD EXERCISES Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B Long 1200m (50m ea. Walk 50m btwn) Forward Jog Backward

More information

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and

More information

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,

More information

SPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy

SPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SPT January 2010 Training This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SAVAGE ONLINE PROGRAMS SPT JANUARY 2010 TRAINING PLEASE SEE BELOW

More information

Battle Ground Copyright Jason Ferruggia

Battle Ground Copyright Jason Ferruggia Heavy Upper Body Day 1) 60 Incline DB Press Reps: 8 Rest: 90 Note: Palms facing each other 2) 30 Incline Neutral Grip Barbell Press w/chains Reps: 6 Note: Use a straight bar if it s your only option. Sets

More information

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled

More information

Copyright 2015 TheSuperhumanLife.com

Copyright 2015 TheSuperhumanLife.com Copyright 2015 TheSuperhumanLife.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information

More information

Number 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds

Number 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds 2 Number 1. Jump rope and Mountain Climber 20 seconds of each 10 seconds to transition 5 times Number 2. Seal Jumping Jacks and Spiderman Mountain Climber 20 seconds of each 10 seconds to transition 5

More information

OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017

OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first

More information

"The System" 12 Week Workouts Calendar

The System 12 Week Workouts Calendar "The System" 12 Week Workouts Calendar Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Phase 1 Week 1 Evaluation TEST Lower Body Upper Body Core Ground Cardio Chest Week 2 Lower Body Upper Body Core on Bar Back

More information

&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE

&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE &START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first

More information

Powerbuilding Phase 5. Everyday Movements

Powerbuilding Phase 5. Everyday Movements Powerbuilding Phase 5 Everyday Movements Monday: 3 x 1 Minute Banded Crunches Tuesday: 100 Decline Crunches Wednesday: 100 Banded Crunches Thursday: 75 Ab Wheels Friday: 3 x 25 Banded Punches (Each Side)

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 6- New Stimulus This program is designed for highly advanced lifters who have years of strength training experience and are looking for

More information

Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15

Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15 Power Building phase 4 Everyday Movements Monday: 100 Ab Wheels Tuesday: 100 Band Crunches Wednesday: 75 Toes 2 Bar Thursday: 100 Ab Wheels Friday: 100 Exercise Ball Crunches Saturday: 100 Band Crunches

More information

Rigorous Training. September 2013 Programming.

Rigorous Training. September 2013 Programming. Rigorous Training September 2013 Programming http://crossfitbirmingham.com This is a compilation of our September 2013 programming. To program for our box and followers, we use a 5 days on 2 days off schedule.

More information

4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise. 1 minute high knees. 2 minute jump rope. 1 minute high knees

4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise. 1 minute high knees. 2 minute jump rope. 1 minute high knees WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.

More information

Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2

Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2 Here is a six weeks weight program to get you started: Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 55 % of Max

More information

Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)

Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted) 1 2 IT S WEEK 8! Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1

More information

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.

More information

By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text

By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ 08003 Call/Text 856-438-0323 Email: Kevin@fitlifeinc.com Hey gang, I have something very cool for you today I wanted to HOOK you up with something that

More information

SPB Transformation July - October 2017 Table of Contents

SPB Transformation July - October 2017 Table of Contents Table of Contents Introduction & Details..... 2-3 3-Month Calendar 4 Phase 1 Programming.. 5-9 Phase 2 Programming 10-14 Phase 3 Programming. 15-19 Phases 1-3 HIIT Programming... 20-21 1 Introduction &

More information

2011 EliteSoccerPower.com

2011 EliteSoccerPower.com Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put

More information

TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME

TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given

More information

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

There are 4 different workouts which should all be completed within a week but the layout of them is your choice.

There are 4 different workouts which should all be completed within a week but the layout of them is your choice. Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient

More information

5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate

5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate Page 1 1 2 Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and

More information

Day 3 IWT. Dynamic warm up - 5 min. Hang Snatch drills - 10 min

Day 3 IWT. Dynamic warm up - 5 min. Hang Snatch drills - 10 min Co-ed Challenge: - People have signed up for this challenge to hopefully see a big change in their bodies in 6 weeks. We have programmed the challenge with relatively simple movements. This way, we can

More information

NORCAL MASTERS 2017 WORKOUTS WITH EXPLANATIONS AND STANDARDS

NORCAL MASTERS 2017 WORKOUTS WITH EXPLANATIONS AND STANDARDS NORCAL MASTERS 2017 WORKOUTS WITH EXPLANATIONS AND STANDARDS SATURDAY: WORKOUT ONE: STRENGTH Every 60 seconds x 9 rounds Rounds 1-3: 5 Front Squat Rounds 4-6: 3 Thruster Rounds 7-9: 1 Shoulder-to-Overhead

More information

AT2 Conditioning Exercise Descriptions

AT2 Conditioning Exercise Descriptions Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information

More information

CHOOSE YOUR MOVEMENTS

CHOOSE YOUR MOVEMENTS CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody

More information

HEALTH WARNING Due to the physical nature of the information contained in this publication, it is highly recommended that anybody considering any exercise regime or diet plan consult a doctor or physician

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

AUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible

AUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20

More information

Scoring: Score is the total reps completed in both portions of the workout.

Scoring: Score is the total reps completed in both portions of the workout. WoDs v2.0 WoD 1 - Oh My Quads! Scoring: Score is the total reps completed in both portions of the workout. 6 time cap (clock keeps going) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 48 dumbbell

More information

REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM

REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM 2017 This program is to continue upon Weeks 1-4. If you have not begun or finished the first four weeks, please do so before beginning Phase 2. Each

More information

Important: If you have access to a printer, please PRINT this report (as you have our full permission). You ll get a lot more out of it.

Important: If you have access to a printer, please PRINT this report (as you have our full permission). You ll get a lot more out of it. The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your

More information

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit Page 1 1 2 Warm up Bosu single leg balance 1) Warm yourself up progressively This workout is an all round strength and conditioning circuit to get you ready for the ski season. It combines balance, strength

More information

Stretches Hold each stretch for approximately seconds on each side.

Stretches Hold each stretch for approximately seconds on each side. Stretches Hold each stretch for approximately 15-20 seconds on each side. Lying Spinal Twist: Lying on your back, bring both knees into your chest, and gently lower to one side. Quad Stretch: Start off

More information

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday)

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) A Barbell Back Squat 3 5 3-0-1-0 2 min B Leg Press Super-Set 10 Feet Low & Together. 3 20 3-0-1-0 2 min C Seated Leg Extensions 6 20 + 3-0-1-0 60 sec D Seated

More information

Barbell Good Morning. 2 sets 10 reps

Barbell Good Morning. 2 sets 10 reps Back(1) Back, Shoulders AP AT P. Begin with 30-45min of cardio Barbell Deadlifts Barbell Good Morning Machine Assisted Pull-ups / Pullups 2 sets 20 reps 10 lbs Start with 10lbs on each side of the bar.

More information

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

More information

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,

More information

THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2

THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2 THE 30-WEEK D.T.S TRAINING SYSTEM Phase 2 Created by Vince Del Monte 1 of 18 www.vincedelmontefitness.com Week 1: Week 2: Week 3: Week 4: MONDAY: Chest & Back (Tension) MONDAY: Chest & Back (Damage) MONDAY:

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start

More information

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

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

More information

A Coach s Guide to Movements and Progressions

A Coach s Guide to Movements and Progressions A Coach s Guide to Movements and Progressions This guide provides coaches with movement progressions and variations for programming. Although this guide is comprehensive, it is certainly not all-inclusive.

More information