Each pair is a superset. Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 15 reps
Alternating Reverse Lunges -3 sets x 15 reps This is a change!!!
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A WEIGHT THIS TIME!
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!
Sunday, 3 June 2012
Thursday, 31 May 2012
Chest & Back -June 1, 2012
Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
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 OR Supermans -
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*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]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 15 reps -
Flat DB Chest Press 3 sets x 10 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.
Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
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 OR Supermans -
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*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]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 15 reps -
Flat DB Chest Press 3 sets x 10 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Bicycle Abs -3 sets of 40
Frogger -3 sets of 30
==================================================Frogger -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Sunday, 27 May 2012
OFF -Legs
Each pair is a superset. Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 15 reps
Alternating Reverse Lunges -3 sets x 15 reps This is a change!!!
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A WEIGHT THIS TIME!
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 15 reps
Alternating Reverse Lunges -3 sets x 15 reps This is a change!!!
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A WEIGHT THIS TIME!
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!
Saturday, 26 May 2012
Shoulders & Arms -May 27, 2012
FYI... We are now 7 weeks into this strength program, you should be seeing some strength gains now if you've been in it from the start. Just think how much more you'll get if you're doing the extra day on your 4 off!
FNG's: The video links are in this one, there is also a youtube playlist at the end for you.
Onto Shoulders & Arms: (supersets)
Part A: unless otherwise specified, 3 sets of 10 reps
Wall Ball -with minimal leg bend, -3 sets of 15 -ALL Arms!
------------------------------------
FNG's: The video links are in this one, there is also a youtube playlist at the end for you.
Onto Shoulders & Arms: (supersets)
Part A: unless otherwise specified, 3 sets of 10 reps
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 15 reps1/4 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
Wall Ball -with minimal leg bend, -3 sets of 15 -ALL Arms!
------------------------------------
Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
-------------------------------------------------------------------------------------------------
Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS: (plus a little cardio)
Intervals of 40 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds...
------------------
Mountain Climbers
------------------
Deadbug
------------------
Med Ball Partner Pass
------------------
Knees to elbows
------> Repeat!
------> Repeat!
======================================================
Cool Down, Stretch! Water....
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Wednesday, 23 May 2012
Legs -May 24, 2012
Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -2 sets x 20 reps
Alternating Reverse Lunges -2 sets x 20 reps This is a change!!!
-----------------------------------------------------------------------------------------
Pop Squats -2 sets x 10 reps
Wall Balls -2 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
AB Videos:
=================================================================
=================================================================
=================================================================
=================================================================
Saturday, 19 May 2012
OFF Day -Shoulders & Arms
Part A: unless otherwise specified, 3 sets of 10 reps
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 15 reps1/4 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
Wall Ball -with minimal leg bend, -3 sets of 15 -ALL Arms!
------------------------------------
Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
-------------------------------------------------------------------------------------------------
Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS: (plus a little cardio)
Intervals of 30 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)
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Friday, 18 May 2012
Chest & Back -May 19, 2012
Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
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 OR Supermans
---------------------------------------------------------------------------
Group 3:
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]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 10 reps
=================================================
ABS:
Banana Rock Abs -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.
Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
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 OR Supermans
---------------------------------------------------------------------------
Group 3:
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]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 10 reps
=================================================
ABS:
Banana Rock Abs -3 sets of 30
Bicycle Abs -3 sets of 40
==================================================Here are the video references: (note the next button, they are all in one playlist)
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