Strength Training Video

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Ethelbert Lawrence
5 years ago
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1 Strength Training Video Weights with Weights Featuring the Kings of Bromance Kyle The Beast Langworthy & Geoff Mr. Wonderful Hemingway

2 Welcome! Hello and welcome to the program instructions for your Snatched Strength Video Workout. We are SO F*CKIN EXCITED to have you on this journey with us! This program is designed to complement your Snatched classes and give you some general guidance on how you spend your extra two workouts per week. While this video cannot replace the coaching and individualization of our Semi-Private Training, this will help make sure you re using your time in the gym more effectively than absent mindedly wandering from machine to machine or doing arms. We got you gurrrr!

3 Warm-Up Tips Every workout should begin with soft tissue work, such as foam rolling and lacrosse ball work to prepare your muscles for glory. Remember that this soft tissue work should simply be a precursor for the warmup, to prepare your body for movement. Try not to overdo the soft tissue stuff. The minimal effective dose will be best here. Areas to consider foam rolling and/or lacrosse balling: Quadriceps/IT Bands (outer thighs) Adductors (inner thighs) Pectorals (chest) Upper Back (between shoulder blades) Glutes/Upper Outer Glutes Back of Shoulders Lats (middle back) Calves Arches of feet The warm-up drills should generally be done for 6 to 8 reps or breath cycles, but listen to what your body needs on a given day; sometimes more reps may be appropriate. The warm-up, which includes core exercises, should segue into the training portion of the workout. There should be little to no rest period between drills; just move from one to the next. Movement in itself is one of the best warm-ups! Keep moving! The whole warm-up should take about minutes at the absolute longest, including soft tissue work (foam rolling and lacrosse ball). Workout Tips The rest periods between each exercise should be about seconds, depending on your prior level of conditioning. Ideally you want to keep your heart rate somewhat elevated, but not go so fast as to get gassed to the point where strength and technique fall off. Remember, this should feel different from your Snatched classes! Take longer rest periods as needed. The workout itself should take no longer than minutes. Your Snatched Weights with Weights Workout consists of 3 pairs of two exercises. 1

4 You will alternate between A1 Kettlebell Deadlift and A2 Incline Pushups until you ve done the total number of sets (1-3). After that, you will move on to B1 and B2. Again, alternate back and forth. Lastly, you will move on to C1 and C2. You get the picture! The first time you do the workout, you ll want to do just one or two sets per exercise to get your body into the groove and practice the movement patterns. Remember: This is WEIGHTS with weights. Although you want to prioritize technique and avoid going to total failure, the weight you choose should really challenge you as you progress. You should keep one rep in the tank if your life depended on it, but you really want to push yourself! Stop your sets when fatigue sets in and remember to tickle that dragon s balls without letting him cum in your eye! It s crucial you keep track of your weights from workout to workout. You want to slowly increase them over the course of Snatched. In an ideal world, every time you workout you are looking to break at least one record (more weight, more reps, more babies lifted, more sexy dance parties, etc.). Please print the workout template we ve provided (Page 5), bring it to the gym, and keep accurate notes! Remember, safety is FIRST. If something feels sketchy, it s better just to stop than push through and hurt yourself!! The Exercises WARMUPS: Knees to Chest Breathing on Your Back Hip Flexor Mobilizations Half Kneeling Adductor Rock-backs Glute Bridges with 3 Second Holds 2

5 Sitting Wall-slides Quadruped Thoracic Rotations Static Dead Bugs Progression: Dynamic (moving) Dead Bugs Alternating Spiderman Lunges Bear Crawls (Don t forget to growl, Grrrrrr!) < < < Bonus Core Exercise > > > Pushup Position Plank; 2 x 30-60s MAIN EXERCISES: All of these exercises can be done at any gym since dumbbells are pretty universal. Order Exercise Sets Reps A1 A2 B1 B2 C1 C2 Romanian Deadlift with Dumbbells Progression: increase weight Incline Pushups Progression: 3 seconds down, 1 second up Dumbbell Goblet Squats Progression: increase weight Bent Over Dumbbell Rows Progression: increase weight Split Squats Progression: load with dumbbell in goblet position Pushup Position Plank Progression: seconds each leg sec. 3

6 The Cool Down: Every workout should end with a cool down to honor the hard work you ve done and do some foam rolling. If you know you have particularly tight muscles or have been assigned corrective exercises or drills, now is a good time to employ them! Also, take 3-5 minutes to reset your breath and get your mind right as you reenter the world to CONQUER ALL. < < < BONUS Exercise > > > Upon completion of your training session, look at yourself in the mirror, smile and tell yourself how mother f*cking AWESOME you are! 4

second up 3 1-10 B1 Dumbbell Goblet Squats Progression: increase weight B2 Bent Over Dumbbell Rows Progression: increase weight C1 Split Squats

7 Track Your Progress Order Exercise Sets Reps Date: Date: Date: Date: Date: Date: Weight / Reps Weight / Reps Weight / Reps Weight / Reps Weight / Reps Weight / Reps A1 Romanian Deadlift with Dumbbells Progression: increase weight A2 Incline Pushups Progression: 3 seconds down, 1 second up B1 Dumbbell Goblet Squats Progression: increase weight B2 Bent Over Dumbbell Rows Progression: increase weight C1 Split Squats Progression: load with dumbbell in goblet position 2 each leg 8-12 C2 Pushup Position Plank Progression: seconds sec. This Program Belongs to:

Dynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown

Dynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown before and after every workout. Dynamic Warm-Up ~Prepare & Activate~ 1a Leg swings 1 x 8 each 1b Diagonal arm swings 1 x 8/side 1c Bent-over