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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, quads/glutes)
Front-Rack Front-Foot Elevated Split Squat (see video demo)
Quickly build to a HEAVY but QUALITY set of 8 reps PER LEG
Then complete 3×6 per leg at the 8-rep weight
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Strength Session 2 (upper body, chest/back)
Alternate Movements x 5 sets each:
Increase weight first 2 Rounds, then complete 3 sets at the top weight for each movement
Incline DB Bench Press x 5-8 Reps (see video demo)
Rest 1 min
Pendlay Rows x 4-6 Reps (see video demo)
Rest 1 min
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Strength Session 3 (upper body, shoulders)
Half Kneeling Single-Arm DB Overhead Press (see video demo)
Reps 10-8-6-6-6 (per arm)
First 2 sets increase weight, then 3 sets of 6 reps at same heavier loading (per arm)
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Hypertrophy Session 1 (Two parts) (upper body, chest)
Part #1
One-Arm DB Bench (see video demo)
Build to heaviest set of 10-16 Reps (5-8 per arm)
Part #2
Giant Set x 2 Rounds:
Incline DB Flies x 10-12 Reps (see video demo)
Push-ups x 8-15 Reps (see note below)
Banded Crossovers x 10-15 Reps (see video demo)
Rest 2-3+ min between rounds
For Push-ups:
Elevate hands to decrease difficulty; elevate feet and/or use rings/parallettes to increase difficulty
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Hypertrophy Session 2 (Two parts) (upper body, back/lats)
Part #1
Strict Pull-ups (grip of choice; weighted as feasible) (scaling below)
Build quickly to a tough set of 4-6 Reps
Part #2
Alternate Movements x 2 sets each:
Strict Pull-ups x 2 reps shy of failure (with goal to hit 8-15 rep range)
Rest 1-2 min
Helms Rows x 10-15 Reps (see video demo)
Rest 2-3 min between rounds
PULLUPS INFO AND SCALING
Use a scale or variation that allows for approx 8-15 Reps on the FIRST SET. Then, you will expect the reps to decrease on the next set due to accumulated fatigue. Remember to stay just shy of failure so you have something left for the Rows
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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Hypertrophy Session 3 (Two Parts) (upper body, shoulders/traps)
Part #1
Superset x 2 sets each:
Hang Barbell Muscle Snatch x 6-8 Reps (heavy), then 12-15 (lighter; second round) (see video demo)
Super Strict DB Lateral Raises x 8-12 Reps (see video demo)
Rest 2 min
Part #2
Alternate Movements x 2 sets each:
Prone DB “Swings” x 20-25 Reps (note below) (see video demo)
Rest 1-2 min
Prone DB Face Pulls (see video demo)
Rest 1-2 min
*For Prone DB Swings, use DOUBLE the weight you would use for Lateral Raises for the same rep target
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Hypertrophy Session 4 (Two parts) (upper body, biceps/triceps)
Part #1
Single DB Overhead Tricep Extensions x Reps 15-12-9 (increasing) (see video demo)
+ Superset the FINAL SET ONLY with:
Open Palm DB Curls x 10-15 Reps (see video demo)
Part #2
Standing Barbell Curls x Reps 15-12-9 (increasing) (see video demo)
+ Superset the FINAL SET ONLY with:
Banded Pushdowns x 12-20 Reps (see video demo)
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Hypertrophy Session 5 (Two parts) (lower body, quads/glutes/hams)
Part #1
Hamstring Pre Exhaust Superset x 2 sets each:
Banded Hamstring Curls x 15-20 Reps (1-sec pause at contraction of each rep) (see video demo)
Snatch Grip RDL x 8-10 Reps (see video demo)
Rest 2-3 min
Part #2
Quad Pre Exhaust Superset x 2 sets each:
Heels Elevated “Pause” Squat (safety bar or barbell back squat) x 6-8 Reps (see video demo)
BW Leg Extensions (see video demo) OR Sissy Squats (two options below) x 8-15 Reps
Rest 2-3 min
Hand-Supported Sissy Squats (weighted as feasible)
Wall-Supported Sissy Squats (scaled)
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