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Make sure you see the write-up that explains how to most effectively implement these workouts into your class structure.
The details are posted in the “description” portion of the product page HERE
And you can always use the Facebook Group page to ask additional questions that arise
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***All three STRENGTH sessions are repeats from 3 months prior. We will be doing this going forward. It’s important to repeat movements for the same rep targets to ensure progress over time. If you were part of the program 3 months prior, it might be worth your time to go back and check notes! The hypertrophy sessions will be modified week to week to keep things interesting and provide a new stimulus!
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Strength Session 1 (lower body, hamstrings/glutes)
Stiff-Legged Deadlifts (SLDL) @ 31X1 tempo (see video demo)
Reps 6-5-4-3-3-3
First 3 sets INCREASE weight, then final 3×3 at same weight
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Strength Session 2 (Two Parts) (upper body, shoulders with some triceps)
Part #1
Strict Barbell Overhead Press
Reps 5-3-1 (increasing weight to a tough but quality single rep)
Part #2
*Using the 3-rep weight from the Part #1
EMOM x 6 min:
1 Strict Press + 3 Push Press
***Each strict press single reps should be performed as if you’re setting up for 1 rep max attempt.
Brace the core, squeeze glutes, big belly breath, explode up!
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Strength Session 3 (upper body, back/lats)
“Touch and go” Bentover Rows (see video demo)
Reps 10-8-6 (increasing weight)
Then 2 x 10 at reduced weight
(possibly the same or close to the 10-rep weight from first set, with focus on perfect movement quality)
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Hypertrophy Session 1 (upper body, chest; some triceps)
3 Rounds:
You may need to adjust weight and push-up difficulty round to round as cumulative fatigue will make each subsequent round much more challenging
DB Incline Bench (as 1 and 1/2 reps) x 8-12 Reps (challenging) (see video demo)
Rest 15-20 seconds
Push-ups x Hardest variation possible for 6-10 Reps (see below)
Rest 15-20 seconds
Push-ups x Easier variation x 6-10 Reps
Rest 2-3+ min as needed between rounds
ADV Examples
Weighted Push-up OR Dynamic/Clapping Push-up Standard Push-up
INT Example:
Feet-Elevated Push-up OR Standard Push-up Hands-Elevated Push-up
Novice Example:
Starting with Hands-Elevated, and increasing elevation for next set
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Hypertrophy Session 2 (Two Parts) (upper body, back/lats)
Part #1
Barbell Seal Row “Sweeps” (see video demo)
One top set of 15-20 reps @ 1-2 reps shy of failure
Rest 30s
Additional set (same weight) @ 1-2 reps shy of failure
Rest 30s
Final set (same weight) @ 1-2 reps shy failure
+ Superset the FINAL SET ONLY with:
Standard Barbell Seal Row (no sweep, pull into upper abs or sternum) (see video demo)
Part #2
Prone DB Face Pulls (see video demo)
12-18 Reps EMOM x 5 Min (light, focus on mind-muscle connection with rear delts)
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Hypertrophy Session 3 (upper body, shoulders/traps)
3 Rounds:
Strict Barbell Upright Rows x 10-12 Reps (see video demo)
Rest 15-20 seconds
DB Arnold Press x 6-10 Reps (see video demo)
Rest 15-20 seconds
Seated DB Lateral Raises (slight forward lean) x 10-15 Reps (see video demo)
Rest 2-3+ min between rounds
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Hypertrophy Session 4 (Two parts) (upper body, biceps/triceps)
Part #1
Superset x 2 sets each:
Alternating DB Curls x 24 Reps (12 per arm) (see video demo)
Superset Seated EZ or Barbell Tricep Extensions x 8-12 Reps (see video demo)
Rest 2 min
Part #2
Superset x 2 sets each:
Alternating DB Curls x 16 Reps (8 per arm; same weight as Part #1) (see video demo)
Tricep Push-ups on Barbell in Squat Rack x 12-20 Reps (see video demo)
*Elevate the height of the barbell used for pushups if needed to meet rep target
Rest 2 min
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Hypertrophy Session 5 (Two Parts) (lower body, quads/glutes/hamstrings)
Part #1
Back-Rack Reverse Lunge (alternating legs) (see video demo)
Build to tough set of 8-10 Reps (4-5 per leg)
Rest a few minutes
One set of 16-20 Reps (8-10 per leg @ reduced weight)
Rest a few minutes
One set of 24-30 Reps (12-15 per leg @ further reduced weight)
Part #2
Single Leg Rear Foot Elevated DB RDL (see video demo)
1 x 10-15 per leg (light, warm-up)
1 x 8-12 per leg (challenging)
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