Tough Twelve Workout

Tough Twelve Workout
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Tough Twelves
Program Template
Trainer : Ryan Fraser

Introduction

This program is designed for advanced users who want to strength, muscle and fitness gains. Do the warm-up in a circuit and then the tough twelve in the prescribed pairs, try to keep moving. This will challenge your cardio and muscle strength and endurance.

Warm Up

The first 12 medicine ball and body weight exercises are your warm-up. Get through them quickly a total of 12 reps each exercise (6 each side or 12 reps). Have a stretch after that and then get into it the tough twelve!

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest
Row - Bent Over With MB Exercise 1-2 12 N/A 201 > 80% C 1
Extension/Flexion With MB Exercise 1-2 12 N/A 201 > 80% C 2
MB Patterns Exercise 1-2 12 N/A 201 > 80% C 3
Rotation - PNF With MB Exercise 1-2 12 N/A 201 > 80% C 4
Sagittal Reach w/MB SIJ Level 2 Exercise 1-2 12 N/A 201 > 80% C 5
Lateral Reach w/MB SIJ Level 2 Exercise 1-2 12 N/A 201 > 80% C 6
Sagittal Lunge w/MB Rotation SIJ Level 3 Exercise 1-2 12 N/A 201 > 80% C 7
Axe Chop MB X-Body Exercise 1-2 12 N/A 201 > 80% C 8
MB Soccer Touches Exercise 1-2 12 N/A 201 > 80% C 9
Push Up - Rolling Ball Exercise 1-2 12 N/A 201 > 80% C 10
Side shuffle w/ Medicine Ball Bounce Exercise 1-2 12 N/A 201 > 80% C 11
Chest Pass - MB 1 Arm Rotational Exercise 1-2 12 N/A 201 > 80% C 12
Lunge - Lateral To Press Exercise 3 12 N/A 201 > 80% ALT A
DB Prone Row              
Push Up - w/ Rotation w/ DB Exercise 3 12 N/A 201 > 80% ALT B
Deadlift - Dumbbells Exercise 3 12 N/A 201 > 80% ALT B
Lateral Raise - Standing With DB Exercise 3 12 N/A 201 > 80% ALT C
Row - 1 Leg With DB Exercise 3 12 E N/A 201 > 80% ALT C
High Knee raise to elbows              
Squat, Curl To Overhead Press Exercise 3 12 N/A 201 > 80% ALT D

Cool Down

Walk and stretch
ROW - BENT OVER WITH MB
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 1 
Preparation :
  • Grasp the medicine ball.
  • Assume a 60-45 degree bent-over position (commonly known as a functional stance). 
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimal posture, pull the medicine ball toward your abdomen.
  • Focus on generating movement from your core instead of just pulling with your arms.
  • Return to the start position and repeat movement.
  • Maintaining optimal posture is paramount.
  • Use a slow repetition tempo (Examples: 3-1-3, 2-2-2, 4-0-2). Slower speeds will challenge the deep abdominal stabilization mechanism.  Once stability is mastered, progress to faster speeds.
  • Progressions: Two Extremities to one (i.e. 1 leg); Stable to unstable (unstable surface i.e. core-board, airex pad).

Notes : Try in stork position (6 each leg)
EXTENSION/FLEXION WITH MB
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 2 
Preparation :
  • Grasp a med-ball with both hands and keep elbows slightly bent.
  • Assume a squat position.
Movement :
  • Draw your belly button inward toward your spine.
  • From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.
  • Flex shoulders overhead as far as can maintain neutral spine.
  • Lower to starting position, repeat as required.

MB PATTERNS
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 3 
Preparation :
  • Activate core with a drawing in and pelvic floor contraction.
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Movement :
  • Stand tall with good alignment, arms straight, turn through the shoulders so that the med. ball rotates from side to side.
  • Keep your visual focus straight ahead, because turning the head is a progression as you confuse the vestibular system.
  • Start slowly and gradually increase the speed as your ability increases.
  • Other progressions: eyes closed; moving head side to side

ROTATION - PNF WITH MB
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 4 
Preparation :
  • Grasp a med-ball with both hands and keep elbows fully extended.
  • From a standing position, place feet hip width apart, knees slightly bent with feet straight ahead.
Movement :
  • Draw your belly button inward.
  • Starting from optimal posture, initiate the rotational movement from the trunk outward lifting the med-ball from a low position to a high position.
  • Allow the hips to pivot on the back foot as the motion nears end range.
  • Repeat directions on opposite side.

SAGITTAL REACH W/MB SIJ LEVEL 2
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 5 
Preparation :
  • Stand upright in readiness to step forward with MB in hands
Movement :
  • Step forward reaching towards the knee allowing the trunk to flex forward with MB
  • Return to start and alternate legs

LATERAL REACH W/MB SIJ LEVEL 2
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 6 
Preparation :
  • Stand upright in readiness to step sideways with MB in hands
Movement :
  • Step sideways reaching MB towards the knee
  • Allow the trunk to laterally flex & rotate
  • Return to the start position and alternate sides
  • Try to prevent "anchoring" foot from lifting or sliding
SAGITTAL LUNGE W/MB ROTATION SIJ LEVEL 3
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 7 
Preparation :
  • Stand upright in readiness to step sideways with MB in hands
Movement :
  • Step forward with left leg and rotate MB to right keeping trunk upright
  • Only rotate as far as the body can stabilize
  • Return to start position and alternate sides

AXE CHOP MB X-BODY
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 8 
Preparation :
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Start with the feet slightly wider than the width of the shoulders, toes turned out slightly
Movement :
  • This movement involves a cross-body chop motion using a medicine ball
  • Start with the knees slightly bent, both hands on the med. ball and arms straight
  • The hands start at head height (as shown)
  • Accelerate the med. ball down and across the body
  • At this point you will bring the med. ball straight up and accelerate it in the opposite direction high to low
  • Repeat pattern back and forth for the desired reps
  • TRAINERS: ensure that as the individual follows through on the chop, that the trail leg (the one that they are accelerating away from) pivots – much like the finish of a golf swing

MB SOCCER TOUCHES
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 9 
Preparation :
  • Start with the feet more narrow than shoulder width and pointing straight ahead, knees are bent and the chest remains high during the movement
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • This movement involves repeated skip hops using a medicine ball as a touch target
  • Stand in front of a medicine ball
  • Take one foot and place the forefoot on top of the med. ball
  • Quickly jump and switch feet – the ‘new’ foot should touch the top of the med. ball as the other foot hits the ground
  • See the video that accompanies this text and observe the fluid nature of this movement
  • This exercise causes a lot of fatigue so start with a short duration before progressing
PUSH UP - ROLLING BALL
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 10 
Preparation :
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Prepare for this motion by keeping a lengthened position in the body.
Movement :
  • This movement involves a push up with one hand on the med. ball followed by a rolling pass to the other hand
  • Start in a push up position - hands shoulder width apart and elbows pointing out – with one hand on the med. ball (as shown)
  • Perform a push up (see – ‘push-up’ in the exercise library for description)
  • Once you return to the “up” position, roll the med. ball underneath the chest and continue back and forth
  • TRAINERS: watch for hiking at the hip or a sway in the lumbar spine – these may be indications of fatigue
SIDE SHUFFLE W/ MEDICINE BALL BOUNCE
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 11 
Preparation :
  • Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Ensure that the client is proficient at the frontal plane lunge and the side gallop before prescribing this exercise
  • You will need a medicine ball that can bounce
Movement :
  • This movement involves a side gallop with a power medicine ball bounce
  • Start with the med ball at shoulder height and perform one side gallop (as shown)
  • As the outside leg (the one you are traveling towards) lands, load the med ball overhead and perform a powerful thrust of the med ball towards the ground
  • As it returns up, catch it about shoulder height, side gallop once in the opposite direction and load the med ball over head
  • As the outside leg land, powerfully bounce the med ball … catch and quickly change the direction of gallop (as shown)
  • Repeat for desired number of reps
CHEST PASS - MB 1 ARM ROTATIONAL
Reps : 12  Sets : 1-2  Intensity : > 80% 
Tempo : 201  Rest : C 12 
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, in order to engage the nervous system.
  • Assume a staggered stance where the forward leg is weight bearing, and the back heel is off the ground.
  • Feet pointing straight ahead even though staggered.
Movement :
  • Start with chest tall and shoulder blades depressed and retracted.
  • Activate drawing in with good pelvic floor contraction.
  • Position MB on side of body that has the trailing leg.
  • Hold MB close to chest with elbows high. Support ball with other hand.
  • Movement is the simultaneous summation of hip rotation, torso rotation and arm extension as the ball is accelerated away from the body.
  • Allow back toe to pivot as hips turn.
  • Progressions: Stable to unstable (unstable surface i.e. core-board, airex pad).

LUNGE - LATERAL TO PRESS
Reps : 12  Sets : 3  Intensity : > 80% 
Tempo : 201  Rest : ALT A 
Preparation :
  • Feet facing straight ahead.
  • Hands are by the shoulders in the starting position of an overhead press.
  • Hands begin in a supinated position.
Movement :
  • Step laterally with the right leg.
  • Keep the feet facing forward.
  • Lunge laterally into the right leg.
  • Allow the hips to drift back and slightly flex at the hip joint.
  • Keep the right knee in alignment over the right ankle.
  • Keep the trailing leg straight.
  • While descending into the lunge press the dumbbells to arm’s length over head.
  • Push off with the right foot to return to the starting position while lowering the dumbbells to the starting position.
  • Repeat the entire movement for the opposite leg. 
  • Progressions: Alternating legs, stabilizing on one leg when returning to the starting position, alternating pressing arms, pressing with one arm.

DB PRONE ROW
Reps :   Duration :  
Preparation :
Holding two DB in push-up position
Movement : Bracing your body to keep your hips and shoulders square to floor. Alternately Pull 1 Dumbell to sqeeze shoulder blades.
PUSH UP - W/ ROTATION W/ DB
Reps : 12  Sets : 3  Intensity : > 80% 
Tempo : 201  Rest : ALT B 
Preparation :
  • Maintain good posture throughout the exercise, good stability through the abdominal complex, and neutral spine angles.
  • Maintain a firm drawing in manoeuvre with pelvic floor contraction to aid in spinal stability.
Movement :
  • Start with VERY light dumbbells and perfect the movement before adding more load.
  • Position the dumbbells under the shoulders, maintain a foot position that is WIDER than shoulder width, and perform a push up ... ensure proper alignment in the kinetic chain.
  • Fully extend the arms.
  • Stiffen the core and rotate a fully stretched arm up towards the ceiling until there is a comfortable stretch in the chest.
  • VERY SLOWLY return to the starting position.
  • TRAINERS: watch and correct - excessive lordosis (arching) in the low back, a forward head posture, lateral shift in the pelvis to assist in rotation, or a piked position in the hips.
DEADLIFT - DUMBBELLS
Reps : 12  Sets : 3  Intensity : > 80% 
Tempo : 201  Rest : ALT B 
Preparation :
  • Stand tall, retract scapulas and draw in navel towards spine whilst squeezing glutes. 
  • Important that the hip, knee and toes are tracking in line.
  • Core must remain activated throughout deadlift-watch for compensation in your client. Don’t let misalignment of legs or flexion of the lower lumbar occur.
Movement :
  • Keep arms staight at all times.
  • Lower the weights down as deep as neutral spine angles can be maintained.
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed.
  • Ensure no compensations of the knee ankle or hip. 
  • Return to the starting position, pushing through the glutes (to keep pressure off the lower back) and keeping the head & chest up, this will ensure that pressure is not placed solely on the lower back. 
  • Breathing in on the way down & breathing out on the way up
  • Don’t rush through the exercise.
  • Keep transverse activated at all times.


LATERAL RAISE - STANDING WITH DB
Reps : 12  Sets : 3  Intensity : > 80% 
Tempo : 201  Rest : ALT C 
Preparation :
  • Stand "tall."
  • Dumbbells at side.
Movement :
  • Raise dumbbells laterally.
  • Lower to starting position at desired REP TEMPO.

ROW - 1 LEG WITH DB
Reps : 12 E  Sets : 3  Intensity : > 80% 
Tempo : 201  Rest : ALT C 
Preparation :
  • Initiate the core with proper drawing in maneuver and pelvic floor contraction.
  • Raise one foot off the floor approximately 2 inches and keep parallel to other foot.
  • Lean forward (avoid rounding the back) and hold.
Movement :
  • Start with arms straight extended towards the floor.
  • Perform a row action. 
  • Ensure that the shoulder blades retract and depress as dumbbell moves upward.
  • Lower slowly and allow shoulder blades to protract as arms return towards the floor into extension.
  • Ensure the chin is tucked into the chest for good cervical alignment.
  • Progressions:
    2 extremities to 1: two arm to alternating arm to one arm to one arm with rotation.
    Inertia progression: dumbbells to cables to tubing.
    Stable to unstable: shoes to no shoes to unstable surface (core board, airex pad e.t.c).

Notes : Try in stork position
HIGH KNEE RAISE TO ELBOWS
Reps :   Duration :  
Preparation :
Holding Narrow Chin position with shoulder and elbow at 90 degrees.
Movement : Keeping control through the whole movement lift the knees up to touch the elbows then lower the legs down to a vertical position. Avoid swinging through the trunk
SQUAT, CURL TO OVERHEAD PRESS
Reps : 12  Sets : 3  Intensity : > 80% 
Tempo : 201  Rest : ALT D 
Preparation :
  • Perform drawing in and pelvis floor contractions.
  • Begin with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Hold the dumbbell by your side with the palm facing your thighs.
Movement :
  • Take a deep diaphragmatic breath.
  • Initiate the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
  • Squat down ONLY as deep as you can control with good form (Trainers: if client can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then encourage it!).
  • As you squat back up to a standing position, breathe out.
  • Once standing, maintain proper alignment, bicep curl the dumbbells to the shoulders and perform a shoulder press.
  • Slowly reverse the arm action and return arms to the side of your body.
  • This completes one repetition.
  • Other progression: Inertia progression – dumbbells, to cables, to tubing.
 

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