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.p_CC664AAA { margin: 0px 0px 12px; text-align: left; text-indent: 0pt; padding: 0px; }.s_84F66B66 { font-family: ’Arial’; font-style: normal; font-weight: normal; font-size: 11px; color: #333333; } This one was
shown to me by Rob Sullivan and is a great all around session for
strength and fitness. Perform as a circuit - so do 10 reps farmer walk,
10 reps T stab, 10 reps thruster, 10 reps prone row then repeat 4 - 10
times as quick as you can with good technique
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Warm Up
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Light Row or bodyweight stuff for 3 - 5 mins plus stretch
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Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| DB Farmer’s Walk | Exercise | 4-10 | 10 | | circuit | >80% | min |
| DB T-stab Push-up | Exercise | 4-10 | 10 | | circuit | >80% | min |
| DB Thrusters | Exercise | 4-10 | 10 | | circuit | >80% | min |
DB Prone Row plus push up
| Exercise | 4-10 | 10 | | circuit | >80% | min |
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Cool Down
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walk & stretch
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FARMER’S WALK
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| Reps : | 10 | Sets : | 4-10 | Intensity : | >80% | | Tempo : | circuit | Rest : | min | Duration : | |
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Preparation : - Choose a weight that can be controlled along a frontal plane.
- Keep hips level and maintain scapular retraction and depression.
- Activate core with drawing in and pelvic floor contraction.
| Movement : - Keep chin tucked, chest high and look straight ahead.
- Grip weight so that palms face the thigh.
- Take comfortable stride lengths and maintain even cadence in
your stepping (avoid swinging the weight to avoid putting excess torque
on your spine).
- If any compensations occur (i.e. pronation distortion, Trendelenburg etc.) stop the exercise and decrease the load.
- Progression: To increase neuromuscular
challenge of this exercise, move from two extremities to one - perform
movement with only one weight in one hand (palm facing the thigh).
- Maintain level hips and shoulders. If any compensations occur, regress to base exercise.
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T-STAB PUSH-UP
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| Reps : | 10 | Sets : | 4-10 | Intensity : | >80% | | Tempo : | circuit | Rest : | min | Duration : | |
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| Preparation : start in push up position | | Movement : 1.
lower body into push-up until elbos are bent approx 90 degree 2. push
form floor out of push up 3. use momentum of push-up to twist into side
hold position (pointing at sky) 4. return to push up position and repeat
(alternate sides) |
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THRUSTERS
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| Reps : | 10 | Sets : | 4-10 | Intensity : | >80% | | Tempo : | circuit | Rest : | min | Duration : | |
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| Preparation : Lift Barbell or Dumbbells to shoulders in standing position with good posture. | | Movement : Lower
hips into a squat postion - keeping weights resting near shoulders with
good posture - chest up, straight back and the bodyweight in the hells.
Then drive hips out of the aquat and use the hip drive momentum to go
straight into a shoulder press lifting the weight overhead. lower weight
back to shoulders and go straight back into squat to repeat. |
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PRONE ROW PLUS PUSH UP WITH DB
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| Reps : | 10 | Sets : | 4-10 | Intensity : | >80% | | Tempo : | circuit | Rest : | min | Duration : | |
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| Preparation : Start in pushg up position holding dumb bells | | Movement : perform push up with hands on dumb bells and as you push and lift your body also perform a row motion |
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2011
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