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 FOR ANY WORKOUT GUIDELINES R = REST Sets/Reps R Sets/Reps R Sets/Reps R Sets/Reps A WEEK 1 R WEEK 2 R WEEK 3 R WEEK 4 R Unassisted pull-ups 4xfailure 15s 4xfailure 15s 4xfailure 15x 4xfailure 20s BB flat bench press 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Seated cable row (wide) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s DB flat bench flye 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Str8 arm standing lat pulldown 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s 3 point push-up (8/8/8) 4 x 15s 4 x 15s 4x 15s 5x 20s B WEEK 1 R WEEK 2 R WEEK 3 R WEEK 4 R BB squats (toes forward) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Hip abduction mach. (outter th) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s standing calf raise on bench 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Leg press machine (toes out) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Hip adduction mach.(inner th) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s DB pendulum lunges 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s C WEEK 1 R WEEK 2 R WEEK 3 R WEEK 4 R DB Arnold Press 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s SB knee in 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s 360 plank 4 x 2 15s 4 x 2 15s 4 x 3 15s 4 x 3 20s DB alternating punches 4 x 25 15s 4 x 25 15s 4 x 30 15s 4 x 30 20s DB lateral raise 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Weighted decline sit-ups 4 x 15 15s 4 x 15 15s 4 x 20 15s 5 x 15 20s D WEEK 1 R WEEK 2 R WEEK 3 R WEEK 4 R DB incline bicep curl 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s EZ bar skull crushers 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s BB straight bar bicep curls 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s DB tricep kickbacks on bosu 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s DB hammer curls 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Cable 1 arm tricep pushdown 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s
Weekly schedule: Day 1 - A Day 2 - B Day 3 - Fitness Girl Workout Day 4 - rest Day 5 - C Day 6 - D Day 7 - specialty (see schedule) Abbreviations DB=Dumbbell BB=Barbell SB=Stability Ball OH=Overhead MB=Medicine Ball Specialty Schedule: Wk 1 - Gravity Tushy Wk 2 - Rear View Revival Wk 3 - Gravity Tushy Wk 4 - Rear View Revival Notes/Glossary: 1. Exercises listed without a space in between should be done as a superset. 2. Straight arm standing lat pulldown - stand behind lat pulldown machine, wide overhand grip, keep arms straight, pull down to thighs, keep abs tight 3. 3 Point Push-ups (8/8/8) - 8 wide push-ups, 8 shoulder width push-ups, 8 tricep push-ups 4. Hip Abduction machine - seated outter thigh machine 5. Hip adduction machine - seated inner thigh machine 6. DB pendulum lunge - hold DB, lunge forward with one leg, then backward with the same leg, repeat for desired reps, then switch sides 7. SB knee in - hands on floor, feet on ball, bend knees and roll ball in towards hands, shifting hips up towards the ceiling 8. 360 plank - start facing the front of the room in a plank, walk your hands all the way around in a circle and return, keeping your feet in place 9. DB alternating punches - assume a neutral stance, knees soft, abs tight, hold light weights at shoulder level w/elbows in, alternate jabs front without locking elbow
January Fitness Girl Workout In the Gym! Do dynamic warm-up. Perform every exercise in rounds 1, 2, and 3, for 3 sets, 10 reps. For exercises that are done with one arm/leg, do 10 each side. Complete all 3 sets in each round before moving on to the next. Any exercise requiring a bench, use a weight bench, or if you are shorter, use an aerobic step with 3-4 risers under each side. Round 1 Standing wide lat pull-ins Body weight dips Side to side squat off bench (start standing on top) MB side to side push-ups (10 each side) Round 2 Burpees BB curl and press Bench hop up and down (step down or hop down, keeping hips back) DB clean and press Round 3
Step knee up on bench SB push-ups Plate swing through Smith machine pull-up Round 4 L press (hold to failure, hold feet up 10 sec, hold butt up 10 sec) R and L split (hold 20 seconds each side) Straddle press (hold to failure, hold feet up 10 sec, hold butt up 10 sec) Planches (1 shoulder, 1 chin, 1 side crow) Fitness Girl Workout Glossary DB clean and press start with feet a little wider than shoulder width, place a DB on floor between feet, keep knees soft, using 1 arm, pick DB up while standing, move it to shoulder level, and perform a shoulder press, return to floor and start over. Do all one side then the other. MB side to side push-up perform a push-up with one hand on MB, following that push-up, switch hands so the other one is on the ball, perform a push-up. Repeat for desired reps. Plate swing through holding a weighted plate (10-25lbs), start with weight overhead in both hands, perform a squat and swing the weight down between bent legs, return to standing position with plate overhead, squeezing glutes. Standing wide lat pull-ins standing behind a lat pulldown machine, hold the bar in a wide overhand position, pull bar in towards chest, squeezing shoulder blades.
Rear View Revival Warm-up: Workout: 10 minutes on elliptical with moving arms (5 min forward, 5 minutes backward) ALR/ER 20x each Set 1 Unassisted pull-ups 3 x failure DB rear delt raise on incline bench (face down) 3 x 10 Cable rope tricep push-down 3 x 15 *** Set 2 BB straight leg dead lifts 4 x 12 Crab walk 4 x 2 lengths of room Leg curl machine 4 x 12 *** Set 3 Supermans 3 x 15 Straight Arm Cable pulldown 3 x 10 Triceps dips on a bench 3 x 20 *** ***Between sets, perform 3, 40 second treadmill sprints. Walk 1:00 minute, jog 20 seconds, sprint 40 seconds. Repeat 3x. Glossary: *Choose a weight that is heavy enough so that the last 2 reps of each set are difficult to perform with good form. ALS/ER arm lift and slide and external rotation. Standing against a wall. Keep back, head, and arms flat against the wall. ALS slide arms on wall like a snow angel. ER keep upper arm flat against the wall, rotate forearm up and down. DB rear delt raise on incline bench lie face down on an incline bench, with arms hanging straight down, lift arms out to the side to shoulder height, and return to starting position Supermans lie in a prone position, contract low back and glutes, lift both arms and both legs off the floor, hold 2 seconds, return to floor Straight arm cable pulldown using a lat pull down bar, hold out wide, keep arms straight, and pull bar towards thighs
Gravity Tushy Warm up 15 min of jump Rope Mins. 1-3: Basic JR both feet together Mins. 4-5: alternate your R and L legs Mins. 5-6: Double on R and L legs alternating Mins. 6-8: High knees Mins. 8-9: four counts on R and L legs alternating Mins. 9-10: steady JR Mins 10 15 Alternate speed / Steady JR with 30 second increments. Jump Rope is hard get a professional JR and pump up some kickass music- in one hour of Jump Rope you can burn up to 1,000 Calories Make sure the entire time your core is tight and your knees are slightly bent. Using all Machines grab your level 6 DB Order of Machines Leg Extension Your Rest = Shoulder press 10 reps Hamstring Curl Your Rest = Overhead Tri Extension 10 reps Adductor Your Rest = Lat. Raises 10 reps Abductor Leg Press Your Rest = Shoulder Press 10 reps Your Rest = Overhead Tri Extension 10 reps Style Of lifting for all Exercises- go through all of the sets for each machine (i.e. Leg extension: first start with 15 reps, then immediately go to 10 reps for shoulders. After that go to 10 reps of leg extensions then 10 reps for shoulder press...continue until you get to your last set of 1-3 reps. Then start back at the beginning for hamstring curls. 15 reps / level 6 Your Rest 10 reps/ level 7 Your Rest 8 reps / level 8 Your Rest
5 reps / level 9 Your Rest 1-3 reps / level 10 Finish at a Smith Machine or you a BB at your lifting level 7 for the next sequence. Order Of Exercises Feet touching - Squats Feet a little wider then Shoulder Width toes point at 10 o clock and 2 o clock Plie Squat Feet pointed at 9 o clock and 3 o clock Plie squats on your toes feet same as above Style of Lifting Count for two: going down / Count for four: coming up. Do 10 reps 4x rotating each exercise with 30 seconds rest in between each set. Cool Down 15 min Go walk on the treadmill on a 12.0 incline alternate your mins walk lunge at a 1.1 speed and walk for a 3.0 speed. Walk Lunge 6x and finish up with a steady walk on the incline w/o holding on NOTES - After every Machine series, you should feel like you can even push out one more rep- REMEMBER Stay at each machine until all the style lifting is done - In this workout your legs might not burn as in Tushy Patrol but you will walk out of the gym not feeling them. - Make sure you focus on the muscle groups you re working on and not just go through the motions. - Each time you do this workout your max weight should get higher