Focus Fitness Newsletter

Focus 50 - Sullivans Set - Strength, Muscle, fitness, tone, Fat loss Advanced
Program Template
Trainer : Ryan Fraser

Introduction

A spin off of the Focus 50 by one of our Focus 50 experts - Rob sullivan! Rob does more focus 50’s than myself and created this sequence for himself so I’m sure it works!

Warm Up

Light row and stretch then get into it!

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Body Weight Pull Ups	Exercise	1	50		101	max	min
Romanian Deadlift - With Barbell	Exercise	1	50		101	max	min
Push Up	Exercise	1	50		101	max	min
Bench Jumps	Exercise	1	50		101	max	min
Floor Wipers	Exercise	1	50		101	max	min
Clean - Barbell	Exercise	1	50		101	max	min
Hanging Knee Raise	Exercise	1	50		101	max	min
Bicep Curl - Standing	Exercise	1	50		101	max	min

Cool Down

walk and stretch

BODY WEIGHT PULL UPS

Reps :	50	Sets :	1	Intensity :	max
Tempo :	101	Rest :	min	Duration :

Preparation :

Place hands on pull-up bar with palms facing forward.
Your grip width should be at least shoulder width apart with entire body hanging straight down.

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining optimum spinal alignment, in a controlled manner, pull your body upward. The shoulder blades should move downward and in while the arms follow.
Only move as far as you can control core stability and return to the start position.
The return motion must include shoulder girdle upward rotation and elevation under CONTROL. Note: The return motion should be stopped just before the muscles relax.
Do not allow head to “jet” forward.
Relax arms as much as possible, placing the emphasis on back muscles.
Do not round back!
Common mistakes to avoid: Raising the legs to help start the pulling motion, rotating the shoulders forward, hunching up the shoulders by the ears (indicating possible weakness in lower-mid shoulder girdle musculature), arching low back and rocking body.

ROMANIAN DEADLIFT - WITH BARBELL

Reps :	50	Sets :	1	Intensity :	max
Tempo :	101	Rest :	min	Duration :

Preparation :

Begin with barbell on ground, knees bent 5 degrees, feet shoulder width apart.
Bend at the HIP joint maintaining neutral spine and grab the bar at a width that would allow the forearms to be perpendicular to the bar if the elbows were flexed at 90 degrees.
Slightly retract scapulae.

Movement :

Contract glutes, extend hips to straight position.
Lower down to starting position, following desired REP TEMPO.

PUSH UP

Reps :	50	Sets :	1	Intensity :	max
Tempo :	101	Rest :	min	Duration :

Preparation :

In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
Come into plank position with elbows extended, make sure the entire body is in a neutral position.

Movement :

Flexing at elbows, lower the body, maintaining neutral spine.
Push back to starting position.
Use desired REP TEMPO.

BENCH JUMPS

Reps :	50	Sets :	1	Intensity :	max
Tempo :	101	Rest :	min	Duration :

Preparation : Standing in Squat position close to a flat bench

Movement : 1. Perform an explosive squat jump onto the bench landing in a squat postion and then stand up straight. 2. Step down to minimise impact

FLOOR WIPERS

Reps :	50	Sets :	1	Intensity :	max
Tempo :	101	Rest :	min	Duration :

Preparation : Lay on floor holding barbell in extended bench press position . Brace abdominals with legs out straight

Movement : Holding bar still - evenly pull and twist legs towards weights plates on one side of bar. Touch feet to plate and lower legs back to floor with good control. Then lift towards plates on other side

CLEAN AND PRESS - BARBELL

Reps :	50	Sets :	1	Intensity :	max
Tempo :	101	Rest :	min	Duration :

Preparation :

Begin with feet shoulder width apart and toes pointing forward.
Bend the knees slightly and bend at the waist, grasping the barbell with both hands slightly wider than shoulder width apart (palms facing body).

Movement :

Perform explosive triple extension movement in the lower extremeties, and drive the elbows high. Make sure the barbell travels in a vertical, linear fashion (close to body).
As bar reaches shoulder height externally rotate the arms and cradle the weight in front of the shoulders, simultaneously dropping into a deep squat to get under the weight. Then stand up.
From here contract glutes to stand into a full upright position with bar resting on your chest.
Carefully lower the barbell back to the ground. Reset and repeat desired repetitions.

HANGING KNEE RAISE

Reps :	50	Sets :	1	Intensity :	max
Tempo :	101	Rest :	min	Duration :

Preparation : In the Roman Chair support body weight forearms and elbows. Start with back snug against back support and brace abdominals

Movement : 1. Lift knees as high as possible towards chest and exhale 2. Lower knees with control only 3/4 of the way down (whilst inhaling) and repeat lift.

BICEP CURL - STANDING

Reps :	50	Sets :	1	Intensity :	max
Tempo :	101	Rest :	min	Duration :

Preparation :

Stand on both legs with feet pointing straight ahead and knees slightly flexed.
Maintain a drawn in position throughout the exercise.
Hold a dumbbell in each hand with arms extended by side of body.

Movement :

Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
Keep shoulder blades retracted throughout the exercise.
Slowly lower the dumbbells back to the side of the body by extending the elbow.

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.