7/3/15
Dynamic Warm Up
Then :
Note: You can put the dumbbells down and change weight between exercises.
Set #1: 5 rounds
1A: Negative Chin Up x 5 reps (2-0-1)
– Rest 60s
(Note: each week, add 2 reps)
Set #2: 3 rounds
2A: Plank (hard style) x As Long As Possible (isometric)
– Rest 15s
2B: Medicine Ball Slams x 12 reps (2-01)
– Rest 15s
2C: Prone Cobra x 60s (2-1-2)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #3: 3 rounds
3A: Swinging Lunge x 8 reps each leg (2-0-1)
– No rest
3B: DB Row x 15 reps (2-1-2)
– Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
20:10 Accelerator Surprise: 3 rounds
Do the following circuit for three rounds
A) Jumping jacks x 20s
– Rest 10s
B) Prisoner squats x 20s
– Rest 10s
C) Push ups x 20s
– Rest 10s
D) Mountain climbers x 20s
– Rest 10s
Foam Roll and Stretch
21/2/15
Warm-Up
Then :
Note: You can put the dumbbells down and change weight between exercises.
Set #1: 5 rounds
1A: Deadlift x 6-8 reps (2-0-1)
– Rest 60s
Set #2: 3 rounds
2A: Hanging Knee Raise x 20-25 reps (2-0-1)
– No rest
2B: Half Kneeling DB Chop x 10 reps each side (2-0-1)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #3: 2-3 rounds
3A: Pull Up Negatives x 3-5 reps (2-0-1)
– 30s rest
3B: Bulgarian Split Squat x 10 reps each leg (2-0-1)
– No rest
3C: Inverted Row x 15 reps (2-1-1)
– Rest for 60 seconds at the end of the circuit and repeat for 1-2 more rounds depending on time
Foam Roll and Stretch
Note: Pull Up Negative: Focus on tucking elbows into your side as slowly
lowering yourself from the top position. If your form gets compromised, stop and rest.
7/2/15
Dynamic Warm Up
Perform exercises in supersets or circuits. Remember, perfect form trumps speed. You can put the dumbbells down and change weight between exercises.
Set #1: 2 rounds
1: Hang from Bar x as long as possible (isometric)
– Rest 30s and repeat for 2 rounds total
Note: retract your shoulder blades and hang for as long as you can. Aim for 30- 45s.
Set #2: 3 rounds Ab Accelerator
2B: Jackknife x 25-30 reps (2-0-1)
– No rest
2C: Lying leg raise with hip lift x 2 reps short of failure (2-0-1)
– Rest for 45s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Set #3: 3 rounds
3A: Band Assisted Chin Ups x 10-12 reps (3-1-1)
– Rest 15s
3B: DB Goblet Squats x 10 reps (2-1-1)
– Rest 15s
3C: DB Bent Over Reverse Flyes x 15 reps (2-1-1)
– Rest 15s
3D: Jump rope x 2 mins (as many reps as possible)
– Rest for 45s at the end of the circuit and repeat this circuit twice more for a
total of 3 rounds
Foam Roll and Stretch
——————————————————————-
WORKOUT #1
1-Today you will ATTEMPT one pull up to see how close you are to completing it.
Can you move your body at all from the full hanging position?
This is your benchmark test. Make a note of this.
2- Stick ups
• 10 reps
• No rest
3- Assisted pull ups with controlled descent
•10 reps
• Rest 30 seconds
• Repeat (2 sets total)
4- Hanging leg raise
• 10 reps
• Rest 30 seconds
• Repeat (2 sets total)
5- Inverted row
• 10 reps
• Rest 15 seconds
• Repeat 2 more times (3 sets total)
6 – Push ups to 30 sec plank hold
• 10 reps
• Rest 30 seconds
• Repeat 2 more times (3 sets total)
7- Incline push up • 10 reps
• Rest 30 seconds
• Repeat (2 sets total)
8- Dips
• 10 reps
• Rest 30 seconds
• Repeat (2 sets total)
9a- Squats
• 20 reps
• No rest
9b – Pulsing squats
• 30 seconds
• 30 seconds rest
• Repeat both exercises for a total of 3 sets
10 –Reverse single leg hip lift
• 20 reps one leg
• Rest 10 seconds
• 20 reps other leg
• Repeat 2 more times (3 sets total)
11 -Spider crawls
• 10 reps per leg
• Rest 30 seconds
• Repeat 2 more times (3 sets total)
Static Stretching for 3-5 minutes
——————————————————–
WORKOUT #2
1-Stick ups
• 10 reps
• No rest
2- Inverted row
• 10 reps
• Rest 15 seconds
• Repeat twice (for a total of 3 sets)
3- Jump pull ups with controlled descent
• 10 reps
• Rest 30 seconds
• Repeat (total of 2 sets)
4-Superman holds
• Hold 30 seconds
• Rest 15 seconds
• Repeat (total of 2 sets)
5- Hanging leg raises
• 10 reps
• Rest 30 seconds
• Repeat (2 sets total)
6a- Regular push up
• 30 seconds
• no rest
6b- Incline push up
• 30 seconds
• no rest
6c – Plank hold 30 seconds
•Repeat twice (total of 3 sets)
7- Get ups
• As many as possible with good form
• Rest 30 seconds
• Repeat (2 sets total)
8 -Stability ball plank
•As long as possible with good form
• Rest 30 seconds
• Repeat (2 sets total)
9a – Squat jump
• 30 seconds
• No rest
9b – Bench step up
•30 seconds
• No rest
• Repeat 2 more times (3 sets total)
10- Stability ball hamstring curls
• 30 seconds
• Rest 10 seconds
• Repeat 2 more times (3 sets total)
11a-Spider crawl
• 10 reps/leg
• No rest
11b- Mountain climber
• 10 reps/leg
• Rest 15 seconds
• Repeat 2 more times (3 sets total)
Static Stretching for 3-5 minutes
——————————————————-
WORKOUT #3
1-Stick ups
•10 reps
•No rest
2-Scapular retraction
•Hang from a bar and try to squeeze the shoulder blades together, down and back. See
if you can initiate any movement. (You need to connect the brain to your back
muscles to get them to work for you!)
•Do as many Reps as possible
•Rest for 30 seconds
3a-Assisted pull ups with controlled descent – 10 reps
•No rest
3b- Inverted Row – 10 reps
•Rest for 30 seconds
•Repeat 2 more times (total of 3 sets)
4-Hanging leg raises
•10 reps
•Rest 30 seconds
•Repeat
(total of 2 sets)
5- Burpee (with push up)
•10 reps
•Rest 30 seconds
•Repeat (total of 2 sets)
6a-Push ups – 30 seconds
• No rest
7b- Plank Hold – 30 second hold
• Rest 30 seconds
• Repeat both exercise 2 more times (3 Sets Total)
8- Dip
• 30 seconds
• Rest 15 seconds
• Repeat (total of 2 sets)
9a- Pulsing squat
• 30 seconds
• No rest
9b – Box Jump
• 10 reps
• Rest 15 seconds
• Repeat (total of 3 sets)
10a-Spider crawl – 10 reps per leg
• No rest
10b-Reverse Hip Lift – 10 reps per leg
• 30 rest
• Repeat Both exercises 2 more time (3 sets total)
Static Stretching for 3-5 min
———————————————————-
WORKOUT #4
1- Today you will ATTEMPT one pull up to see how close you are to completing it. Can you
move your body at all from the full hanging position? This is your second benchmark test.
Make a note of this.
2-Stick ups
• 10 reps
• No rest
3a-Jump pull ups with controlled descent – 10 reps
• No rest
3b-Inverted Row – 10 reps
• 15 second rest
• Repeat (3 sets total)
4-a Incline push up
• 30 seconds
• No rest
4b- Inverted row
• 30 seconds
• Rest 15 seconds
• Repeat (3 sets total)
5a-Jump pull up – 1 rep
• No rest
5b- Hanging Leg Raises – 5 reps
• Rest 10 seconds
• Repeat (5 sets total)
6a- Bulgarian split squat
• 10 reps (one leg)
• No rest
6b- Sprinter Start skip hop (same leg)
• 30 seconds
• Rest 30 seconds
• Repeat on other leg
• Repeat for a total of 3 sets for each leg
7-Stability Ball plank
• Hold to failure (hold as long as possible)
• Rest 30 seconds
• Repeat (2 sets total)
Static Stretching for 3-5 min
—————————————————
Workout 5
1-Stick ups
• 10 reps
• No rest
2a-Push ups
• 30 seconds
• No rest
2b- Assisted pull ups with controlled descent
• 10 reps
• Rest 30 seconds
• Repeat (total of 3 sets)
3a-Burpees with push up-10 reps
• No rest
3b- Inverted row – 10 reps
• Rest for 30 seconds
• Repeat (3 sets total)
4-Alternate hanging leg raises – bring knees to opposite elbow
• 10 reps
• Rest 30 seconds
• repeat
5a-Bodyweight squat – 30 seconds
• No rest
5b – Squat jump – 10 reps
• Rest 30 seconds
• Repeat (3 sets total)
6a-Alternate reverse lunge -30 seconds
• No rest
6a- Box jump – 30 seconds
• Rest 30 seconds
• Repeat (3 sets total)
7a – Spider crawls – 10 per leg
• No rest
7b -Plank Hold – 30+ seconds
• Rest for 15 seconds
• Repeat (3 sets total)
8a-Bicycle crunch
• 20 reps/leg
• No rest
8b- Mountain climber
• 10 reps/leg
• Rest 15 seconds
• Repeat 2 more times (3 sets total)
Static Stretching for 3-5 min
—————————————————
Workout 6
1-Stick ups
• 10 stickups
• No rest
2-Scapular retraction
• Hang from a bar and try to squeeze the shoulder blades together, down and back. See
if you can initiate any movement. (You need to connect the brain to your back
muscles to get them to work for you!)
• Try as many as you can
• Rest for 30 seconds
3a- Hanging leg raise
• 10 reps
• No rest
3b-Assisted pull up with 4 count decent
• Work up to10 reps
• Rest 30 seconds
• Repeat (total of 3 sets)
4a-Push ups – 30 seconds
• No rest
4b- Plank Hold – 30 second hold
• Rest 30 seconds
• Repeat both exercise 2 more times (3 Sets Total)
5-Bodyweight Speed Squats
• 20 seconds
• Rest 10 seconds
• Repeat 5 more times (6 Sets total)
6-Stability ball hamstring curls
• 30 seconds
• Rest 15 seconds
• Repeat 2 more times (3 sets total)
7-Reverse Hip Lift – 10 reps per leg
• 15 seconds rest
• Repeat 2 more time (3 sets total)
8a -Side plank – hold for 30 seconds each side
• No rest
8b- Spider Crawl – 10 reps each leg
• Rest for 30 seconds
• Repeat both exercises
9-Stability ball roll out
• 10 reps
• Rest 30 seconds
• Repeat (2 sets total)
Static Stretching for 3-5 min
———————————————-
Workout 7
1 -Today you will ATTEMPT one pull up to see how close you are to completing it. Can you
move your body at all from the full hanging position? This is your third benchmark test.
Make a note of this.
2-Stick ups
• 10 reps
• No rest
• 3-Assisted weighted pull ups with controlled descent (if you can handle it, add 5 lbs to your own body weight, if not, just do body weight)
• 10 reps
• Rest 30 seconds
• Repeat
4-Inverted row
• 30 seconds
• Rest 15 seconds
• Repeat (total of 3 sets)
5-Reverse bodyweight flies
(Do these the same as the reverse fly (DB rear delt fly), use no DB’s, and concentrate on squeezing the shoulder blades together)
• 30 seconds
• Rest 10 seconds
• Repeat (total of 2 sets)
6-Hanging leg raises
• 10 reps
• Rest 30 seconds
• Repeat (2 sets total)
7-Push ups
• Reps to failure (how many can you do?)
• Rest for 1 minute
• Repeat (total of 2 sets)
8-Stability ball plank
• Hold to failure
• Rest 30 seconds
9-Sprinter start skip hop
• 30 seconds per leg
• Rest 30 seconds
• Repeat 2 more times (3 sets total)
10a –Reverse hip lift- 10 reps each leg
• No rest
10b-Stability ball hamstring curl
– 10 reps
• Rest for 30 seconds
• Repeat 2 more times (3 sets total)
Static Stretching for 3-5 min
——————————————————————————————————-
Workout 8
1.Stick ups
• 10 reps
• No rest
2-Scapular retraction
Hang from a bar and try to squeeze the shoulder blades together, down and back. See if you can initiate any movement. (You need to connect the brain to your back muscles to get them to work for you!)
• Do as many reps as possible
• Rest for 30 seconds
3a-Assisted pull ups with controlled descent – 10 reps
• No rest
3b-Decline push up- 10 reps
• Rest for 30 seconds
• Repeat both exercises 2 more times (2 sets total)
4-Inverted row
• 30 seconds
• Rest 30 seconds
• Repeat (2 sets total)
5-Hanging leg raises
• 10 reps
• Rest 30 seconds
• Repeat (2 sets total)
6a-Push ups – 10 repNo rest6b- Plank Hold
• No rest
6b- Plank Hold – 30 second hold
• Rest 30 seconds
• Repeat both exercise 2 more times (3 Sets Total)
7a-Bench step up
• 10 reps per leg
• No rest
7b-Pulsing squat
• 20 reps
• Rest 30 seconds
• Repeat (total of 3 sets)
8a-Reverse hip lift – 10 reps each leg
• No rest
8b- Plank Hold – 30+ second hold
• 30 second rest
• Repeat both exercises 2 times (3 sets total)
Static Stretching for 3-5 min
—————————————————————–
WORKOUT #9
1-Stick ups
• 10 reps
• No rest
2a-Jump pull ups with controlled descent – 10 reps
• No rest
2b- Inverted row – 10 reps
• 30 second rest
• Repeat 2 more times (3 sets total)
3a-Incline push up
• 30 seconds
• No rest
3b- Squat jump
• 10 reps
• Rest 30 seconds
• Repeat (total of 3 sets)
4a-Burpees (with push up)
• 10 reps
• No rest
4b-Reverse lunge
• 10 reps per leg
• Rest 30 seconds
• Repeat (2 sets total)
5a – Stability ball hamstring curl
• 10 reps
• No rest
5b – Stability ball reverse hip lift hold (both feet on the ball)
• 30 seconds
• Rest 30 seconds
• Repeat (total of 2 sets)
6a – Side plank– 30 seconds
• No rest
• Repeat opposite side
6b – Push up – 10 reps
• 30 second rest
• Repeat (total of 2 sets)
7- Stability ball plank
• Hold to failure
Static Stretching for 3-5 min
—————————————————
WORKOUT #10
1-Stick ups
10 reps
No rest
2a-Assisted pull ups with controlled descent
10 reps
No Rest
2b- Inverted overhand row
1 rep
No Rest
Assisted pull ups with controlled descent
9 reps
No Rest
Inverted overhand row
2 reps
No Rest
Continue to count down/count up…
*Count the assisted pull ups down from 10 to one, and at the same time, count the inverted
rows up from 1-10
3-Hanging leg raises – bring knees to opposite elbow
10 reps
Rest 30 seconds
Repeat (2 sets total)
4-Push up
Go to failure
30 second rest
Repeat (2 sets total)
5a-Burpee – 10 reps
No rest
5b- Plank hold – 30 seconds
30 second rest
Repeat (total of 2 sets)
6a-Burpees
30 seconds
No rest
6b-Aternate reverse lunge
30 seconds
Rest 30 seconds
Repeat (total of 2 sets)
7a –Stability ball roll out
10 reps
No rest
7b-Spider crawls
10 reps each leg
Rest 30 seconds
Repeat (2 sets total)
Static Stretching for 3-5 min
————————————————-
Workout 11
1 – Today you will ATTEMPT one pull up to see how close you are to completing it. Can you move your body at all from the full hanging position? This is your fourth benchmark test.
Make a note of this.
2-Stick ups
10 reps
No rest
3-Assisted weighted pull ups with controlled descent (try adding 5 lbs to your own body weight, if not, just do body weight)
Work up 10 reps (or as many as you can do)
Rest 30 seconds to 1 minute
Repeat (3 sets total)
4a-Inverted overhand rows
30 seconds
No rest
4b- Reverse bodyweight flies
(Do these the same as the DB reverse flies, use no DB’s, concentrate on squeezing the shoulder blades together)
30 seconds
Rest 30 seconds
Repeat (2 sets total)
5-Hanging leg raises
10 reps
Rest 30 seconds
Repeat
6a-Squats
30 seconds
No rest
6b- Wall sit
30 seconds
No rest
6c-Push ups
30 seconds
Rest 30 seconds
Repeat (total of 3 sets)
7-Stability ball plank
30+ second hold
Rest 30 seconds
Repeat (total of 2 sets)
8a-Spider crawl – 10 reps each leg
No rest
8b –Mountain Climbers – 10 reps each leg
30 second rest
Repeat both exercises 2 more times (3 sets total)
Static Stretching for 3-5 min
—————————————————————
WORKOUT #12 This is the last workout in the Program
1-Stick ups
• 10 reps
• No rest
2 -Scapular retraction
– hang from a bar and try to squeeze the shoulder blades together,
down and back. See if you can initiate any movement. (You need to connect the brain to
your back muscles to get them to work for you!)
• Try as many reps as possible
• 30 second rest
3a – Assisted weighted pull up with 4 count decent
(if you can handle adding 5 lbs to your own body weight, do so, if not, just do body weight)
• 10 reps
• 30 second rest
3b-Inverted row
• 10 reps
• Rest 30 seconds
• Repeat both exercises 2 more times (3 sets total)
4a-Push ups – 15 reps
• No rest
4b- Plank Hold – 30+ second hold
• Rest 30 seconds
• Repeat both exercise 2 more times (3 Sets Total)
5a- Squats – 30 seconds
• No rest
5b-Stability ball hamstring curls
• 30 seconds
5c- Sprinter start skip hop
• 30 seconds per leg
• Rest 1 min
• Repeat 2 more times (3 sets total)
6-Stability ball rollout
• 10 reps
• Rest 30 seconds
• Repeat 2 more times (3 sets total)
Static Stretching for 3-5 min
——————————————————————————–
