Focus Fitness Newsletter

Super Sixes #3 Strength, Muscle, fitness
Program Template
Trainer : Ryan Fraser

Introduction

A good strength workout for whole body. Perform exercises in pairs. For more strength work slow it down and lift heavy. For more cardio work try to perform pairs quickly.

Warm Up

5 - 10 minutes Rower + stretch

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Romanian Deadlift - 2 Leg	Exercise	3	6		201	>80%	ALT A
Chest Press - On Bench With DB	Exercise	3	6		201	>80%	ALT A
Pull Up	Exercise	3	6		201	>80%	ALT B
Thrusters	Exercise	3	6		201	>80%	ALT B
Pullover - On Bench With DB	Exercise	3	6		201	>80%	ALT C
Bicep Curl - Standing Barbell	Exercise	3	6		201	>80%	ALT C
Push Up (1 Leg)	Exercise	3	6 EA. LEG		201	>80%	ALT
Side Plank	Exercise	3	60 SEC E	60 seconds	201	>80%	ALT

Cool Down

walk + stretch

ROMANIAN DEADLIFT - 2 LEG

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT A	Duration :

Preparation :

Begin with feet shoulder width apart, feet pointing straight ahead and knees slightly flexed (10-15°) aligned over 2nd & 3rd toes.
Bend over at waist & grasp dumbbells on the floor with extended arms and hands slightly wider than shoulder width.

Movement :

Draw in and lift the barbell off the floor by activating glutes and bringing the upper body to an upright position. Extend the hips and retract the shoulder blades.
To lower weight, slowly bend over at the waist, maintaining 10-15° of knee flexion, keeping the arms straight and guiding the bar towards the ground. While lowering, decelerate through the glutes and maintain optimal alignment of your spine and lower extremity.

CHEST PRESS - ON BENCH WITH DB

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT A	Duration :

Preparation :

Sit on bench with two dumbbells.
Position your feet straight-ahead and slowly lie on bench with proper posture (neutral spinal curvature).
Position dumbbells perpendicular to ceiling (straight up).

Movement :

Brace the spine by drawing your navel towards the spine and squeezing the glutes. Pelvis should remain stable throughout the entire exercise.
Slowly lower the weight, maintaining the wrist position over the elbows.
Only move as far as you can maintain balance and core stability.
Perform repetitions SLOWLY to enhance stabilization strength.
It is important NOT to let your back arch at any time during the movement.
Keep feet pointing straight ahead.

PULL UP

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT B	Duration :

Preparation :

Grasp bar overhead at a width that will allow for the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
Maintain a neutral spine from head to toe, AVOID SWINGING LEGS/TORSO!

Movement :

Pull body upward as far as neutral in the shoulder girdle (as well as the rest of the spine), can be maintained. (NOTE: This may mean NOT pulling the chin past the bar!)
Lower at desired REP TEMPO.

Notes :

ADD WEIGHT PLATE BELT IF REQUIRED

THRUSTERS

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT B	Duration :

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.

Notes :

KEEP GOOD POSTURE

PULLOVER - ON BENCH WITH DB

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT C	Duration :

Preparation :

Lay supine with neutral spine on bench.
Grasp dumbbell above the head/chest, vertically on the underside of the top end.

Movement :

Lower weight to appropriate depth as displayed by the client’s Active ROM assessment.
Exert force, pull weight back to starting position.

BICEP CURL - STANDING BARBELL

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT C	Duration :

Preparation :

Stand on both legs with feet pointing straight ahead and knees slightly flexed.
Hold a barbell in both hands (palm facing up), slightly wider than shoulder width to give regard to the CARRYING ANGLE at the elbow joint (i.e. the slight deviation outward of the lower arm when in the anatomical position).

Movement :

Maintaining level hips and a drawn in position, perform a barbell curl by flexing both elbows while keeping the shoulder blades in neutral.
Curl bar up to chest level.
Slowly lower the bar back to its original position by extending the elbows.

Notes :

use EZ bar

PUSH UP (1 LEG)

Reps :	6 EA. LEG	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT	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.

Progression Considerations :

Raise one leg a few inches off ground.
Flexing at elbows, lower the body, maintaining neutral spine.
Proceed with push up and keep hips level and the raised leg stable (don’t let it drop).

Notes :

DO NEGATIVE PUSH -UP 6 COUNTS ON WAY DOWN

SIDE PLANK

Reps :	60 SEC E	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT	Duration :	60 seconds

Preparation :

Movement :

Notes :

perform on floor - you don’t need some stupid expensive machine

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