Spring is here... I think

In an effort to make the best of our balmy weather, let's get outside where we can!

Warm up/Pre-hab as you normally do. Add onto your normal Pre-Hab at least 5 minutes of running -either on the treadmill or outside, as we will get into things pretty quick....

First... some new equipment. Have a look at the videos posted on the main blog. We will be using the Prowler today, and if you're able, pull the Battle Ropes out to get a look and feel for them... they're coming to a blog near you.

In pairs, you will take turns. If there are three of you, a third station can be added by using the stairs or setting up a farmer carry.


Station 1:
Battle Ropes - Alternating Waves(at 1:30 on the video) x 10 sec; Double Wave x 10 sec; Alternating Waves x 10 sec.
Prowler -Load with x2 45's to start, increase the weight as you find you are able. Focus on technique while pushing for ~50yards.
Sled Pull -have the other sled loaded for your return with 4 plates.

(on the next round through the sleds will be in the opposite order, which is fine)

Station 2:
Pushups x 8
Mountain Climber x 8/side
Burpee x 4
------------------------
Repeat this cycle until Station 1 is available.


Both FF's will go through the above cycle 3 times.

The other pair will do the following 3 times, or until the first group is ready to switch:

Wall Balls x 10
Inverted Row x 10
5 Point Lunge x 5/side
Down the Rack x 2 Rounds back to back (skip this the second time through, the third time, do it again x 2)

Core: For everyone;

Again, cycle through these stations, you will change stations when the person on the TRX is done.

Station 1:
TRX Knee drive x 8 (in plank position with feet in stirrups, maintain a neutral spine and drive knees to chest) -alternative is the knees to elbows hanging from the bar, or crunches on the ball)
TRX Pendulum x 8 per side (in plank position with feet in stirrups, move feet about 4-6 inches to left, then right of midline)
TRX Pike x 4-if capable, in plank position as above, drive hips in the air into a pike position.

Station 2:
Bosu -sitting on edge of Bosu, complete crunches, allowing for extension over  the top of the ball.

Station 3:
Side Plank x 45seconds/side

Station 4:
Deadbug

Complete each station 3 times.

Stretch, hydrate.

Return equipment.... forgot to mention, the new equipment may not be readily visible, at 88 it is in the old medical room, 87 its on the floor with everything else, 89.... you'll have to let me know. But it is there.

Check/Back -April 20th

Warm up/Pre-hab as always!

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

For a change to get into this:
Side Walk Push ups -2 sets of 10. See the first video listed below.

Narrow Grip Bicep Pullups 3 sets x 8 reps {If you can't do 10 -do the walk of version of this} -or use the bands/pull up assist to complete 8

Wide Grip Overhand Pullups 3 sets x 8 reps {same as above}
Inverted Rows - 3 sets of 8 reps 
****As you all know from the past, this is a lot of pull ups - don't be afraid to do the negatives (or the walk pull ups shown in the clip above. You will see big gains in your pull ups abilities if you can step up to the bar and lower yourself to finish out your sets instead of simply reducing the number of reps. Also make use of the bands and/or Pull-Up Assist

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

One Arm DB Rows 3 sets of 10 reps

Ball Back Extensions 3 sets of 15 reps

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

One Arm DB Incline Press ***As an alternative, use the TRX with the straps extended, hands in the handles, do a pushup - modify the angle to increase/decrease difficulty --3 sets of 8-10 reps

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Flat DB Flys 3 sets x 10 reps  ****note the # has decreased, so you should be able to increase your weight

Flat DB Chest Press 3 sets x 10 reps

Banana Rock Abs -3 sets of 30

Wide knee abs -3 x 40

Workout Reference Videos:

T-Bar:

Arms/Shoulders -April 17th

We'll be changing a few things up here until the new Landmine base support arrives. Theres a possibility that the new floors at 88 and 89 aren't managing the force put on them during the Olympic Bar Push/Pull. So for the time being that exercise it out.

Think about how long you are resting between exercises. These are set up as Super Sets, so more the most part you are working opposite muscles, and the muscle group will rest while you work the opposing side. By decreasing your rest period you push your body to recover faster for the next movement. You also add in an anaerobic component.

If you do this at a steady speed you will have time for the 20 min core/cardio at the end.


Warm up/ Pre-hab as you are familiar with.

-Shoulders & Arms

Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
TRX Shoulder Press  --Place your feet in the TRX, as if you are doing a push up - but shorten the straps to increase the angle so your feet are slightly higher than your head -this moves your body weight towards the shoulder. Increase the angle to increase the difficulty. Walking your hands backwards also increases the angle, but be careful not to go too far and lose control of your core stability (you will tip over). Aim for 8 reps and adjust the angle accordingly.
Upright BB Row
-----------------------------------
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Diamond Push-ups -3 x 10
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
Group 4:
Down the rack -2 sets, 6 reps per set
Alternating Hammer Curls -3 sets
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
Part B:
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds... -be creative, try and add in another core activity we have done in the past to change out some of these.
------------------
Mountain Climbers
------------------
Deadbug
------------------
Med Ball Partner Pass
------------------
Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!


======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)

Apr 12 -Legs

If you'd prefer to stick to the old workout, try this on:
http://afd-bshift.blogspot.ca/2013/03/legs.html

If you're up for something new with an anaerobic twist, take this on:

Warm up, Prehab, etc. as normal.

These are again super sets.

3 Sets of each.

•5 point lunge x 5
•Box Jumps x 10
(look to go outside, pick something like one of the picnic tables for extra height -If it's another Calgary Spring Day, try doing the jump holding a medicine ball.

•Sled Pull (50m) x 1 -Calgary Spring Day? Replace with Running the hose tower with a weight -88 should do it twice, 87, 3 times.
•Man Makers or Burpees or Pushups x 7 (double for burpees, triple for pushups)

•Split Lunge Jumps x 10/side
•50m sprint x 2 -Calgary Spring: "Level 2 Drills" from the Insanity workouts.

Repeat all exercises one more time.

Core: -cycle through each three times
Hanging Abs or Mountain Climbers x 15 (per side for m.c.)
Knee Drive in TRX (feet in handles) x 15
Plank -60s per side (x 3 sides) x 1

To finish:
Pull ups to Max
Push ups to Max.

Hydrate, stretch. Do it again tomorrow morning! :)

April 9 -Chest/Back

Warm up/Pre-hab as always!

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

Narrow Grip Bicep Pullups 3 sets x 8 reps {If you can't do 10 -do the walk of version of this} -or use the bands/pull up assist to complete 8

Wide Grip Overhand Pullups 3 sets x 8 reps {same as above}
Inverted Rows - 3 sets of 8 reps 

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

One Arm DB Rows 3 sets of 10 reps

Ball Back Extensions 3 sets of 15 reps

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

One Arm DB Incline Press

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Flat DB Flys 3 sets x 10 reps  ****note the # has decreased, so you should be able to increase your weight

Flat DB Chest Press 3 sets x 10 reps

Banana Rock Abs -3 sets of 30

Wide knee abs -3 x 40

Workout Reference Videos:

T-Bar:

April 4 - Arms/Shoulders

Warm up/ Pre-hab

-Shoulders & Arms

Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
Olympic Bar Push/Pull
Upright BB Row
-----------------------------------
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Diamond Push-ups -3 x 10
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
Group 4:
Down the rack -2 sets, 6 reps per set
Alternating Hammer Curls -3 sets
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds...
------------------
Mountain Climbers
------------------
Deadbug
------------------
Med Ball Partner Pass
------------------
Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!


======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)