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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 and glutes)
Rear-Foot Elevated Split Squats (videos below)
1 x 12-15 (light, bodyweight only)
1 x 8-10 (moderate weight)
1 x 6-8 (increasing, still a few reps left in the tank)
2 x 4-6 (increasing each set to the heaviest ONE SET of 4-6 reps)
Holding DB variation VIDEO DEMO
Back-Rack variation VIDEO DEMO
***Choose between Front-Rack or Holding DB’s by your sides. Only the ADVANCED athletes, who have experience with the movement, should use the Back-Rack position (Back-Rack allows for increased loading potential over other variations, but also comes with more risk).
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Strength Session 2 (upper body, back)
One-Arm “STOP” DB Row (knee on bench) (see video demo)
1 x 12-15 (light warm-up)
1 x 10-12 (moderate, progressive)
3 x 8-10 (heavy/challenging)
***Make sure to rest BETWEEN arms to ensure there is no sacrifice of intensity for the second arm.
It would also would make sense to begin with the WEAK arm while you are the most fresh!
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Strength Session 3 (upper body, chest)
Flat Barbell Bench Press (see video demo)
Build to a HEAVY set of 2 reps (with 1 RIR = 1 rep in reserve)
Then complete 4 sets of 3 reps @ 15-20% LESS
Followed by 3 sets of 2 reps @ 10-15% less than top set of 2 reps
***The goal is to try to ACCELERATE the bar as FAST AS POSSIBLE on each rep to build fast-twitch muscle
The Tempo should be 20X1 which means:
2 seconds to lower the bar, no pause at bottom, EXPLODE BACK UP, then 1-sec pause at top to consume a large breath and setup for the next rep. Try to treat every rep with the mindset of a ONE-REP MAX
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Hypertrophy Session 1 (Three parts) (upper body; shoulders/traps)
Part #1
Plate Raise (see video demo)
2 x 12-15 Reps
Part #2
Plate Sweeps (see video demo)
3 x 6-8/side (12-16 total)
Part #3
Giant Set x One Round:
Use same weight for all (start with relatively light weight for front raises)
Barbell Front Raises x 12-20 Reps (see video demo)
Barbell Strict Upright Row x 12-20 Reps (see video demo)
Barbell Bentover Row (to chest, wide elbows) x 12-20 Reps (see video demo)
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Hypertrophy Session 2 (upper body, back; lats focus)
Giant Set x 3 Rounds:
Strict Ring Pullups (see demo video) OR Rack Pull-ups x 8-12 Reps (see video demo)
Rest 10-15 seconds
DB Lat Sweeps x 20-30 Reps (light, all focus on lats) (see video demo)
Rest only as long as needed to ensure the “50% reps” can be unbroken
Strict Ring Pullups OR Rack Pull-ups x 50% of reps from first set
Rest 2-3 min b/w rounds
Scale “Rack Pull-ups” per below modification if needed
Rack Pull-ups (foot assisted)
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Hypertrophy Session 3 (THREE Parts) (upper body, chest)
Part #1
Superset x 2 sets each:
One-Arm DB Bench (alternate each rep) x 10-12 (heavy), then 20-24 (lighter; second set) (see video demo)
Banded Crossovers x 10-15 Reps (see video demo)
Rest 2+ min
Part #2
Incline DB Flies (see video demo)
One top set of 15-20 Reps
Rest 30s
Additional tough set to 1 RIR
Rest 30s
Final tough set to 1 RIR
Part #3
Push-ups
One set of 8-12 Reps
(use most challenging variation possible for Push-ups to land in rep range)
Push-up Variations
Hands-Elevated Push-up
Standard Push-up
Parallette/Ring Push-up
Feet-Elevated Push-up
Clapping or Dynamic Push-up
Weighted Push-up
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Hypertrophy Session 4 (upper body, biceps/triceps)
Accumulate 50 Reps of each in as few sets as possible
Select a difficulty level (or weight) that gets you about 15 Reps on the first set
Anytime you break a movement, move to the other exercise for a set
Alternate back and forth until 50 reps of each is achieved
DB Spider Curls (see video demo)
Bodyweight Tricep Extensions (see video demo)
(elevate height of barbell to make easier)
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Hypertrophy Session 5 (Two parts) (lower body, Quads/Hams/Glutes)
Part #1
Giant Set x 2 Rounds:
8 Jump Back Squats @ approx 25-30% of max squat (see video demo)
12 Heels Elevated Goblet Squats (see video demo)
AMRAP 30 seconds for MAX REPS of Jumping Lunges (no weight) (see video demo)
Rest 2-3 min between Rounds
Part #2
Superset Movements x 2 sets each:
Rear-Banded DB RDL x 10-15 Reps (see video demo)
Russian KBS (HEAVY) x 12-15 Reps
Rest 2-3 min between Rounds
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