Killer # 4 To the core Advanced Strength Muscle Fitness Toning
Program Template
Trainer : Ryan Fraser
Introduction
Another great workout in the killer series but this one has a strong emphasis on the core!
Warm Up
Row 500 - 1000 metres + stretch
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Body Weight Pull Ups
Exercise
3
Max
202
80%
ALT A
Hover Hi and Lo
Exercise
3
20
202
80%
ALT A
Chest Press - On Bench With Barbell
Exercise
3
10
202
80%
ALT B
Hanging Knee Raise
Exercise
3
20
202
80%
ALT B
Row - Bent Over With Barbell
Exercise
3
10
202
80%
ALT C
Floor Wipers
Exercise
3
20
202
80%
ALT C
DB Curl and Press Standing
Exercise
3
10
202
80%
ALT D
MB Twist + Bounce
Exercise
3
40
202
80%
ALT D
DB Tricep Extension
Exercise
3
10
202
80%
ALT E
SB low back extension
Exercise
3
10 - 20
202
80%
ALT E
Cool Down
Walk + stretch
BODY WEIGHT PULL UPS
Reps :
Max
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT A
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.
HOVER HI AND LO
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT A
Duration :
Preparation : Start in plank position with good posture - forearms and elbows on the ground.
Movement : Push-up onto hands maintaining good posture and then lower yourself back down. Try to switch the lead hand half way through your reps
CHEST PRESS - ON BENCH WITH BARBELL
Reps :
10
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT B
Duration :
Preparation :
Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
Grasp the bar with your hands slightly wider than shoulder width apart.
Movement :
Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
Avoid letting the back arch and/or head jutting forward.
Press the bar back up extending arms and contracting chest until elbows are fully extended.
HANGING KNEE RAISE
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT B
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.
ROW - BENT OVER WITH BARBELL
Reps :
10
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT C
Duration :
Preparation :
Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
Maintain neutral spine and head position.
Movement :
Assume a 60-45 degree bent-over position (commonly known as a functional stance).
Maintaining optimal posture, pull the bar toward your chest (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms.
Return to the start position and repeat movement.
Lower bar at desired REP TEMPO.
FLOOR WIPERS
Reps :
20
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT C
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
DB CURL AND PRESS STANDING
Reps :
10
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT D
Duration :
Preparation : in Standing Position with 2 dumbbells
Movement : Perform DB curl with both arms and keeping good posture go straight into shoulder press. Lower back from press to curl and repeat
MB TWIST + BOUNCE
Reps :
40
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT D
Duration :
Preparation : Sitting balanced on bench with feet in air level with knees - holding Medicine ball
Movement : Twist side to side bouncing the ball on floor for desired number or reps. Pull belly in tight to keep abs switched on and support back.
DB TRICEP EXTENSION
Reps :
10
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT E
Duration :
Preparation : Lying on flat bench holding 2 dumbbells with arms straight towards ceiling
Movement : lower both dumbbells past ears towards shoulder keeping elbows tucked in and pointing towards ceiling. Touch end of dumbbell to shoulder then extend arms back to straight position
SB LOW BACK EXTENSION
Reps :
10 - 20
Sets :
3
Intensity :
80%
Tempo :
202
Rest :
ALT E
Duration :
Preparation : Lying prone on top of swiss balls with feet wedged against wall and hips supporting body on SB
Movement : lower your upper body forward to hug SB and then lift upper back up by extending lower and upper back muscles (do not over extend)
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