Neuro- Shred Created by: Brenden Ostaszewski, CPT-ACSM

Transcription

1 Neuro- Shred

2 INTRODUTION: NEURO-SHRED Welcome to Neuro-Shred, a new and quick (4-week or 1 month) periodization type training program that will allow your muscles to look razor-sharp FAST! Neuro-Shred includes resistance training (a combination of muscular endurance, hypertrophy, strength and power), neuromuscular plyometrics, footwork and balance drills, cardio, and abdominal exercises. The variation of these anaerobic type exercises will keep your muscles guessing and will lead to improvements in lean body mass and decrease body fat percentage as well as improvements in overall health. NOTE: Before starting the program, I (Brenden Ostaszewski, ACSM-CPT) recommend consulting with a healthcare provider before beginning any new exercise regimen. A licensed healthcare provider and/or nutritionist did not create this program. If you choose to use this program, you are training at your own risk and the creator of this exercise program (Brenden Ostaszewski, ACSM-CPT) is not held accountable for any health/non-health related issues. The Workouts Neuro-Shred includes HIT (High Intensity Training) weeks and a Hypertrophic/Strength training week. The HIT weeks are the weeks that you will be focusing on large volume, many sets, repetitions ranging 15 to 8 and high intensity plyometrics and footwork and balance exercises. Also, the HIT weeks includes single sets, compound sets, super sets, and drop sets. Don't be fooled by the single sets! Many of the single sets included in Neuro-Shred contain progressive exercises that will involve a large volume. Compound sets are a set of two synergistic exercises of the same muscle group performed back to back. Super Sets are a set of opposing muscles groups performed back to back. Drop sets include a decrease of weight following a progression of repetitions. All of these unique types of sets are included in Neuro-Shred to incorporate muscle confusion and variation of exercises to allow quick and fast results! The Hypertrophic/Strength training week is included in Neuro-Shred to allow the human body to increase or maintain lean muscle mass during the so called shredding or cutting process. The Hypertrophic/Strength week will focus on a variation of strength exercises and hypertrophic (muscle building) exercises. These types of exercises performed together will shock the human muscle in providing lean muscle tissue. Rest periods between sets vary from HIT week and Hypertrophic/Strength week. During the HIT weeks, rest periods between sets should range anywhere from 30 seconds-1:30 minutes (depending on your body's recovery toward resistance training). During the Hypertrophic/Strength week, rest periods should be 1-2 minutes between hypertrophic sets and 2-3 minutes in between strength sets. Recovery between sets are VERY IMPORTANT in preventing injury and increasing lean muscle mass. I recommend sticking to these guidelines for this regimen.

3 Nutritional Recommendations For Neuro-Shred Everyone is different and not one diet will fit all lifestyles. I recommend speaking with a dietitian prior to starting Neuro-Shred. On the other hand, I can give you recommendations of good quality macronutrients and meal times that may work for you to enhance quality lean muscle! Macronutrients The three macronutrients are protein, fats and carbohydrates. Each macronutrient plays a vital role in providing suficient amount of energy and muscle growth in Neuro-Shred. It is a good idea to have a wide variety of food and to keep each meal balanced with each macronutrient. In Neuro- Shred, I recommend eating about 6-8 small meals per day mostly consisting of the three major macronutrients (proteins, fats and carbohyrates). From my experience, I have seen great results with limiting my fats before and after workouts and focusing less on carbohydrates during the evening (a sample will be shown below in the sample diet). Remember, too much of anything is not necessarily good and you should have a variety of foods!here are examples of good proteins, carbohyrdates, and fat sources that I recommend for Neuro-Shred. : Protein Sources Skinless Chicken Breasts Steaks (Low-Fat) Fish (Albacore Tuna, Salmon, Tilapia etc,) Egg Whites Beef (At least 85% lean) Pork (Low-Fat) Milk (Reduced Fat) Whey Protein (Fast Digesting Protein) Casein Protein (Slow Digesting Protein) Carbohydrates Oats Whole Grains Fruits Vegetables Beans (Any type of Legumes) Juices Brown Rice Fats Olive Oil Natural Peanut Butter Egg Yolks Nuts

4 Sample Diet Meal 1 (7 am) Egg whites Egg Yolks Oatmeal Fruit Meal 2 (10 am) Skinless Chicken Breasts Whole Grain Bread with Peanut Butter Meal 3 (12 pm) (Pre-workout) Albacore Tuna Brown Rice Meal 4 (2 pm) (Post-workout) Whey Protein Isolate Casein High Glycemic Carbohydrate (Fruit or Dextrose etc) Meal 5 (5 pm) Lean Steak Salad with Olive Oil Meal 6 (8pm) Beef (at least 85% lean) Chilli with Vegtables and Legumes Meal 7 (10 pm) Casein Peanut Butter Note: The American College of Sports Medicine recommendations for macronutrient intake include grams of protein per pound per bodyweight for endurance athletes, grams per pound per bodyweight for weight or strength athletes,.5 grams of fat per pound per bodyweight to loose fat, and 45-65% of your diet of total caloric intake should be consumed of carbohydrates.

5 Progression and Results As you progress each week, I recommend adding 10% of load or resistance to each exercise to allow improvements in both muscular strength and muscular adaptations. For example, subject A performs a dumbbell chest press with 50 pounds in week one. In week two subject A should increase his weight 10% (add 5 pounds) towards his dumbbell chest press. The addition of resistance from week to week will allow the muscles to grow in a linear way. I also recommend taking before and afters pictures for results as well as weight measurements. You will be amazed and shocked with your results if you stay consistent with this exercise regimen! I wish you the best of luck with Neuro-Shred and please send your progression photos to bost724@yahoo.com when you are finished with the photo! Good luck and train hard! Contact Information If you have any questions regarding to Neuro-Shred, please contact me via at bost724@yahoo.com. I am also on Facebook, Twitter and Instagram. Links are posted below: Facebook: Twitter:

6 HIT-Week 1 Day 1-Chest/Triceps Set 1- Single Set Progressive Barbell Bench Press Reps: 15,12,10,8,8,10,12,15 Increase weight each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 2- Compound Set Incline Dumbbell Press Reps: 15, 12, 10,8 Increase weight with each rep. Incline Dumbbell Fly Reps: 15,12,10,8 Increase weight with each rep. Set 3- Single Set Progressive Decline Dumbbell Press Reps:15,12,10,8,8,10,12,15 Increase weight each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 4- Shred Set Burnout Cable Fly Reps:20,20,20,20 Increase weight with each rep. Set 5- Single Set Progressive Incline Skull Crushers Reps: 15,12,10,8,8,10,12,15 Increase weight each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 6- Compound Set Overhead Dumbbell Tricep Extensions Reps:15,12,10,8 Increase weight with each rep. Bodyweight Dips on Bench (concentrate on eccentric movement) Reps:20,20,20,20 Set 7- Single Set Progressive Decline Skull Crushers Reps: 15,12,10,8,8,10,12,15 Increase weight each rep to 1 st rep 8, then decrease weight each rep to last rep 15.

7 HIT- Week 1 Day 2- Explosive Neuro-Plyometrics w/ Abdominals Round 1:15 reps each set Round 2: 20 reps each set Round 3: 25 reps each set Set 1-Neuro-Plyo Pushups Set 1-7 Repeat Set 1-7 Repeat Set 2-Neuro-Burpees Set 3-Alternating Jump Lunges Set 4- Neuro-Drop Push-ups (Off Box) Set 5- Explosive Pull-ups Set 6- Alternating Jump Kicks Set 7- Explosive Chin ups Abdominal Workout 30 sec: Jump Rope (Two Feet Together.) in between each round. Round 1: 15 reps each: Round 2: 20 reps each Round 3: 25 reps each Set 1- Crunches Sets 1-5 Repeat Sets 1-5 Repeat Set 2-Oblique Twist Set 3-Leg Raises Set 4-Oblique Crunches Set 5-Plank (Slow Count 15 seconds) NOTE: MODIFIY EXERCISES IF NEEDED

8 HIT- Week 1 Day 3- Back/Biceps Set 1- Single Set Progressive Barbell Deadlift Set 2- Compound Set Cable Row Increase weight (load) with each rep. Pull-ups Reps: 12,12,12,12 Focus on the slow eccentric/downward movement. Set 3- Single Set Progressive Lat Pulldown Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 4- Single Set Progressive EZ Bar Curl Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 5- Single Set Progressive Dumbbell Bicep Curl Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 6- Single Set Progressive Dumbbell Hammer Curls Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15.

9 Neuro- Shred HIT- Week 1 Day 4- Shoulders w/ Abdominals Set 1- Single Set Progress Dumbbell Shoulder Press Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 2- Compound Set Neutral Grip Dumbbell Front Raises Increase weight with each set Lateral Dumbbell Raises Increase weight with each rep Set 3- Single Set Progressive Dumbbell Shrug Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 4- Single Set Progressive Reverse Pec Dec Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15. Set 5- Compound Set EZ Bar Upright Row Increase weight with each rep. Military Straight Bar Press Reps: 15, 12,10, 8 Increase weight with each rep. Set 6- Burnout Set Dumbbell Snatch 4 sets of 15 reps. Start with low to moderate weight. Abdominal Workout ROUND 1 Set 1-AB Wheel Rollout: 15 reps Set 2- Plank to Pushup Position: 15 reps Set 3- (Legs Flat) Sit up to one hand opposite leg touch: 15 reps Set 4: Scissor Kicks: 15 reps Set 5: Bicycle Crunches: 15 reps Set 6: Hanging Leg Raises on Pullup Bar: 15 Reps NOTE: ROUND 2: 20 REPS each, ROUND 3: 25 REPS each

10 HIT- Week 1 Day 5- Legs Set 1- Single Set Progressive Barbell Squats Reps: 15, 12,10,8,8,10,12,15 Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15 Set 2- Super Set Leg Extension Increase weight with each rep Hamstring Curl Increase weight with each rep Set 3- Single Set Progressive Dumbbell Stationary Lunges Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15 Set 4- Single Set Progressive Straight Bar Calf Raises Increase weight (load) each rep to 1 st rep 8, then decrease weight each rep to last rep 15 Set 5- Compound Set Dumbbell Seated Calf Raises Increase weight with each rep Bodyweight Calf Raises Increase weight with each rep

11 HIT- Week 1 Day 7- Total Neuromuscular Body Balance + Neuromuscular Footwork NOTE: NO REST IN BETWEEN SETS, REST FOR 20 seconds BETWEEN ROUNDS then GO! Round 1- Lower Body Balance and Footwork w/ Plyometric Component Set 1: Front to Back Rapid Agility Toe Touches to Ground- 30 seconds Set 2: Side to Side Rapid Agility Toe Touches to Ground- 30 seconds Set 3: Rapid Alternating Leg Criss Cross to Ground- 30 seconds Set 4: Front to Back Alternating Rapid Agility Toe Touches to Ground: 30 seconds Set 5: In and Out Rapid Agility Toe Touches to Ground: 30 Seconds Set 6: Squat Hold at Bottom Jump: 30 seconds Set 7: Lunge Squat Hold at Bottom Jump: 30 seconds each leg Set 8: One Leg Opposite Hand Toe Touch with Hand (Dorsiflex Opposite Leg) : 15 reps each leg Round 2- Upper Body Balance w/ Plyometric Component Set 1: Burpees with Jump: 20 reps Set 2: Plank: 60 seconds Set 3: Medicine (Two-Ball) Pushups: 15 reps Set 4: Handstand Pushup Against Wall: 15 reps Set 5: Side Plank With Leg Raise: 15 reps each side Set 6: Crane: 30 Seconds Set 7: Relax with Downward Dog Pose: 15 seconds Set 8: Relax with Upward Dog Pose: 15 seconds Set 9: Relax with Child's Pose: 15 seconds REPEAT ROUND 1 REPEAT ROUND 2 REPEAT ROUND 1

12 HIT-Week 2 Day 8 -Chest/Triceps Set 1- Single Set Progressive Dumbbell Bench Press Set 2-Compound Set Incline Barbell Bench Press Decline Bodyweight Pushups 4 sets of 20 reps Set 3- Compound Set Incline Cable Fly Decline Cable Fly Set 4-Single Set Progressive Dumbbell Pullover FOCUS ON THE SQUEEZE AT THE TOP Set 5- Burnout Set Weighted Dips 4 sets of 20 reps Increase weight each set and enjoy the burn! Set 6- Single Set One-Hand Progressive Overhand Tricep Extensions Set 7- Single Set Progressive Dumbbell Kickbacks

13 HIT-Week 2 Day 9 -Explosive Plyometrics w/ Abdominals Round 1:15 reps each set Round 2: 20 reps each set Round 3: 25 reps each set Set 1-Neuro-Plyo Pushups Handclap Set 1-7 Repeat Set 1-7 Repeat Set 2-Neuro-Blurpees w/ Jump Set 3- Explosive Close Knee Pushups Set 4- Neuro-Squat Jumps Set 5- Explosive Pull-ups w/ weight Set 6- Explosive Chin-ups w/ weight Set 7- Knee Tuck Jumps Abdominal Workout 45 sec: Jump Rope (Two Feet Sync.) in between each round. Round 1: 15 reps each: Round 2: 20 reps each Round 3: 25 reps each Set 1- Crunches on Stability Ball Sets 1-5 Repeat Sets 1-5 Repeat Set 2-Oblique Twist on Stability Ball Set 3-Leg Raises w/ Stability Ball Set 4-Oblique Crunches on Stability Ball Set 5-Alternating One Leg Plank (Slow Count 15 seconds each leg) NOTE: MODIFIY EXERCISES IF NEEDED

14 HIIT-Week 2 Day 10-Back/Biceps Set 1- Single Set Progressive Dumbbell Deadlift Set 2- Single Set Reverse Bent Over Row Set 3- Burnout Super Set Bodyweight Chin-ups 4 sets of 15 reps EZ Bar Cable Curl Set 4- Compound Set Pronated EZ Bar Curls EZ Bar Preacher Curls Set 5- Single Set Progressive Close Grip Pulldowns Set 6- Single Set Progressive Alternating Bicep Curls

15 HIT-Week 2 Day 11- Shoulders w/ Abdominals Set 1- Single Set Progressive Arnold Press Set 2- Compound Set Barbell Front Raise Seated Lateral Raise Set 3-Single Set Progressive Barbell Shrug Set 4- Compound Set Bent Over Rear Lateral Raises Dumbbell Upright Row,8 then drop weight on last rep (rep 8) Set 5- Single Set Progressive Standing Military Smith Machine Press Set 6- Single Set Progressive Reverse Pec Deck Abdominal Workout ROUND 1 Set 1-AB Wheel Rollout: 15 reps Set 2- Plank to Pushup Position on Stability Ball: 15 reps Set 3- Toe Touch Swing: 15 reps Set 4: Scissor Claps: 15 reps Set 5: Bicycle Extend + Out: 15 reps Set 6: Hanging Leg Raises on Pullup Bar with weight: 15 Reps NOTE: ROUND 2: 20 REPS each, ROUND 3: 25 REPS each

16 HIT-Week 2 Day 12- Legs Set 1- Single Set Progressive Barbell Squats to 1 st rep 8, then decrease weight each rep to last rep 15 Set 2- Super Set Leg Extensions Hamstring Curl Set 3- Single Set Progressive Dumbbell Stationary Lunge to 1 st rep 8, then decrease weight each rep to last rep 15 Set 4-Single Set Straight Bar Calf Raises to 1 st rep 8, then decrease weight each rep to last rep 15 Set 5-Burnout Compound Set Seated Calf Raises Bodyweight Calf Raises 4 sets of 20 reps

17 HIIT-Week 2 Day 14- Total Neuromuscular Body Balance + Neuromuscular Footwork NOTE: NO REST IN BETWEEN SETS, REST FOR 20 seconds BETWEEN ROUNDS then GO! Round 1- Lower Body Balance and Footwork w/ Plyometric Component Set 1: One Foot Front to Back Rapid Agility Toe Touches to Ground- 30 seconds each leg Set 2: One Foot Side to Side Rapid Agility Toe Touches to Ground- 30 seconds each leg Set 3: Rapid Alternating Leg Criss Cross to Ground- 30 seconds Set 4: One Foot Front to Back Alternating Rapid Agility Toe Touches to Ground: 30 seconds each leg Set 5: In and Out Rapid Agility Toe Touches to Ground: 30 Seconds Set 6: Squat Hold at Bottom Jump: 45 seconds Set 7: Lunge Squat Hold at Bottom Jump: 45 seconds each leg Set 8: One Leg Opposite Hand Toe Touch with Hand (Dorsiflex Opposite Leg) : 20 reps each leg Round 2- Upper Body Balance w/ Plyometric Component Set 1: Burpees with Jump Hold at Squat: 20 reps Set 2: One Leg Plank: 60 seconds each leg Set 3: Medicine (Four-Ball) Pushups: 15 reps Set 4: Handstand Pushup Against Wall: 15 reps Set 5: Side Plank With Leg Raise: 15 reps each side Set 6: Crane: 30 Seconds Set 7: Relax with Downward Dog Pose: 15 seconds Set 8: Relax with Upward Dog Pose: 15 seconds Set 9: Relax with Child's Pose: 15 seconds REPEAT ROUND 1 REPEAT ROUND 2 REPEAT ROUND 1 REPEAT ROUND 2

18 Hypertrophic/Strength-Week 3 Day 15 Chest Set 1- Strength Set Barbell Bench Press (heavy load) Set 2-Hypertrophic Set Incline Dumbbell Press 15,12,10,8,8 Increase weight each rep (drop set on last rep) Moderate to heavy resistance Set 3- Strength/Hypertrophic Super Set Decline Dumbbell Press (heavy load) Pec Dec Set 4- Hypertrophic Set Dumbbell Fly Increase weight each rep Moderate to heavy resistance,8 Increase weight each rep (drop set on last rep) Moderate to heavy resistance Set 5- Strength Set Close-Grip Dumbbell Press (heavy load)

19 Hypertrophic/Strength-Week 3 Day 16 Back Set 1- Strength Set Barbell Deadlift (heavy load) Set 2- Hypertrophic Set Bent Over Barbell Row,8 Increase weight each rep (drop set on last rep) Moderate to heavy resistance Set 3- Strength/Hypertrophic Super Set Lat Pull Down Increase resistance each rep (heavy load) Cable Row Moderate to heavy resistance Set 4- Hypertrophic Set One Arm Dumbbell Row,8 Set 5- Strength Set Weighted-Pull Ups Increase weight each rep (drop set on last rep) Moderate to heavy resistance Increase resistance each rep (heavy load)

20 Hypertrophic/Strength-Week 3 Day 17 Cardio and Abdominals Cardio Workout- THE MACHINE NOTE:MODIFIY INCLINE AND SPEED IF NEEDED Round 1 Stationary Bike Start at 0 resistance and add 1.0 resistance every 30 seconds until you hit 10.0 resistance and increase speed each time you add resistance. Total duration: 5 minutes Treadmill Start at 0 incline and 4.0 speed. For every 30 seconds incline 1.0 and speed.5 until you hit 10.0 incline and 9.0 speed. Total duration: 5 minutes Eliptical Increase speed every 30 seconds until you hit 5 minutes Total duration 5 minutes Jump Rope Two feet 100 reps Rowing Machine 100 reps REPEAT ROUND 1 FOR ROUND 2 Abdominal Workout Stability Ball Jackknife 3 sets of 20 Stability Ball Leg Raises 3 sets of 15 Compound Set AB Rollout 4 sets of 25 Med Ball Oblique Twist 4 sets of 25 Crunches 4 sets of 50

21 Hypertrophic/Strength-Week 3 Day 18- Arms Set 1- Strength Set Straight Bar Bicep Curl (heavy load) Set 2- Hypertrophic Set Hammer Curls,8 Increase weight each rep (drop set on last rep) Moderate to heavy resistance Set 3- Strength/Hypertrophic Super Set EZ Bar Skull Crushers (heavy load) EZ Bar Curl Moderate to heavy resistance Set 4- Hypertrophic Set Dumbbell Kickbacks Set 5- Strength Set Overhead Tricep Extension Increase weight each rep (heavy load) (heavy load)

22 Hypertrophic/Strength-Week 3 Day 19- Shoulders w/ Abdominals Set 1- Strength Set Dumbbell Shoulder Press (heavy load) Set 2- Hypertrophic Set Dumbbell Later Raise,8 Increase weight each rep (drop set on last rep) Moderate to heavy resistance Set 3- Strength/Hypertrophic Super Set EZ Bar Upright Row (heavy load) Straight Bar Military Press Moderate to heavy resistance Set 4- Hypertrophic Set Dumbbell Front Raise,8 Set 5- Strength Set Barbell Shrug Abdominal Workout Stability Ball Jackknife 3 sets of 20 Stability Ball Leg Raises 3 sets of 15 Increase weight each rep (drop set on last rep) Moderate to heavy resistance Increase weight each rep (heavy load) Super Set AB Rollout 4 sets of 25 Med Ball Oblique Twist 4 sets of 25 Crunches: 4 sets of 50

23 Hypertrophic/Strength-Week 3 Day 20- Legs Set 1- Strength Set Barbell Squat (heavy load) Set 2-Hypertrophic Set Dumbbell Stationary Lunges,8 (drop set on last rep) Set 3- Strength/Hypertrophic Super Set Dumbbell Sumo Squat (heavy load) Step Ups w/ High Knee Increase weight each rep Moderate to heavy resistance Set 4- Hypertrophic Set Stiff Leg Barbell Deadlift,8 Set 5- Strength Set Hamstring Curl Increase weight each rep (drop set on last rep) (heavy load)

24 HIT-Week 4 Day 23- Chest/Triceps All Compound Sets - Alternating muscle groups each set. Set 1: Hammer Strength Wide Grip Press. Standard Bodyweight Pushup Reps: 20, 20, 20, 20 Set 2: EZ Bar Tricep Pulldown Reps: 15, 12, 10, 8 Close Grip Bodyweight Push-ups Set 3: Dumbbell Chest Press Incline Dumbbell Fly Reps:15,12,10,8 Set 4: V-Bar Tricep Pulldown Reps:15,12,10,8 Bodyweight Dips Reps: 20,20,20,20 Set 5: Decline Dumbbell Pull-Over Decline Dumbbell Fly Reps:15,12,10,8 Set 6: EZ Bar Skull Crushers Bodyweight Dips on Bench Reps: 20,20,20,20

25 HIT-Week 4 Day 24- Explosive Plyometrics w/ Abdominals Round 1:15 reps each set Round 2: 20 reps each set Round 3: 25 reps each set Set 1-Neuro-Plyo Pushups Set 1-7 Repeat Set 1-7 Repeat Set 2-Neuro-Blurpees Set 3-Alternating Jump Lunges Set 4- Neuro-Drop Push-ups (Off Box) Set 5- Explosive Pull-ups Set 6- Alternating Jump Kicks Set 7- Explosive Chin ups Abdominal Workout 30 sec: Jump Rope (Two Feet Sync.) in between each round. Round 1: 15 reps each: Round 2: 20 reps each Round 3: 25 reps each Set 1- Crunches Sets 1-5 Repeat Sets 1-5 Repeat Set 2-Oblique Twist Set 3-Leg Raises Set 4-Oblique Crunches Set 5-Plank (Slow Count 15 seconds) NOTE: MODIFIY EXERCISES IF NEEDED

26 HIT- Week 4 Day 25- Back/Biceps Set 1- Compound Set Reverse Grip Lat-Pulldown Increase weight for each rep Wide Grip Cable Row Reps: 15, 12, 10, 8 Increase weight for each rep Set 2- Compound Set Standing Straight Bar Cable Pulldowns Reps: I5,12,10,8 Increase weight for each rep Close Grip Pulldowns Reps: 4(sets) X 15 Set 3- Single Set Progressive Dumbbell Rows Set 4- Single Set to Drop Set Bicep Curl Up/Hammer Downs then 8 (Drop Set) then drop the weight on the last 8 rep. Set 5- Single Set Progressive Straight Bar Curls Set 6- Single Set to Drop Set Progressive EZ Bar Preacher Curls Reps:15,12,10,8 then 8 (Drop Set) then drop weight on last 8 rep.

27 HIT-Week 4 Day 26- Shoulder w/ Abdominals Set 1- Single Set Progressive Hammer Strength Shoulder Press Set 2- Compound Set Cable Lateral Raise Increase weight with each rep Rear Delt Cable Crossover Reps:15,12,10,8 Increase weight with each rep Set 3-Single Set Progressive Smith Machine Shrugs Set 4- Compound Set Dumbbell Shoulder Press Increase weight with each rep Straight Bar Rear Delt Row Increase weight with each rep Set 5- Single Set Progressive EZ Bar Upright Rows Abdominals Round 1 (15 reps each) Round 2 (20 reps each) Round 3 (25 reps each) 1)AB Wheel Rollout 2)Plank to Pushup on Stability Ball 3)Swinging Toe Touches 4)Slow Movement Bicycles 5)Scissors 6)Hanging Leg Raise w/ weight

28 HIT- Week 4 Day 27- Legs Set 1: Single Set Progressive Sumo Squat Set 2: Compound Set Front Alternating Lunges Reps:15,12,10,8 Increase weight with each rep Dumbbell Lateral Lunges Set 3: Single Set Progressive Lying Hamstring Curls Set 4: Burnout Set Bodyweight Calf Raises Reps: 2 (sets) x 100 reps

29 HIT- Week 4 Day 29- Total Neuromuscular Body Balance + Neuromuscular Footwork NOTE: NO REST IN BETWEEN SETS, REST FOR 20 seconds BETWEEN ROUNDS then GO! Round 1- Lower Body Balance and Footwork w/ Plyometric Component Set 1: Front to Back Rapid Agility Toe Touches to Ground- 30 seconds Set 2: Side to Side Rapid Agility Toe Touches to Ground- 30 seconds Set 3: Rapid Alternating Leg Criss Cross to Ground- 30 seconds Set 4: Front to Back Alternating Rapid Agility Toe Touches to Ground: 30 seconds Set 5: In and Out Rapid Agility Toe Touches to Ground: 30 Seconds Set 6: Squat Hold at Bottom Jump: 30 seconds Set 7: Lunge Squat Hold at Bottom Jump: 30 seconds each leg Set 8: One Leg Opposite Hand Toe Touch with Hand (Dorsiflex Opposite Leg) : 15 reps each leg Round 2- Upper Body Balance w/ Plyometric Component Set 1: Burpees with Jump: 20 reps Set 2: Plank: 60 seconds Set 3: Medicine (Two-Ball) Pushups: 15 reps Set 4: Handstand Pushup Against Wall: 15 reps Set 5: Side Plank With Leg Raise: 15 reps each side Set 6: Crane: 30 Seconds Set 7: Relax with Downward Dog Pose: 15 seconds Set 8: Relax with Upward Dog Pose: 15 seconds Set 9: Relax with Child's Pose: 15 seconds REPEAT ROUND 1 REPEAT ROUND 2 REPEAT ROUND 1