Advanced workout to develop all around strength and movement.
Warm Up
Go straight into turkish get ups with light weight - do 2 - 3 sets for warm-up then 3 hard sets
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Turkish Get Up
Exercise
3-6
10-20
rythmic
80%
stretch
1 Arm Snatch
Exercise
3
10-20
rythmic
80%
stretch
Romanian Deadlift - 2 Leg (1 Leg)
Exercise
3
10-20
rythmic
80%
stretch
Push Up - Scorpion
Exercise
3
10-20
rythmic
80%
stretch
Fetal Flip Sit - Up
Exercise
3
10-20
rythmic
80%
stretch
Bicep Curl - Cable Rope Rotation
Exercise
3
10-20
rythmic
80%
stretch
Squat - Overhead w/ Rotation
Exercise
3
10-20
rythmic
80%
stretch
Rear Delt - Stork Stance
Exercise
3
10-20
rythmic
80%
stretch
Deadlift - Straight Leg
Exercise
3
10-20
rythmic
80%
stretch
Superstar - Load to Rear Delt Unload
Exercise
3
10-20
rythmic
80%
stretch
Warding - Jump Lunge
Exercise
3
10-20
rythmic
80%
stretch
Tricep Pushdown - Lateral Jump
Exercise
3
10-20
rythmic
80%
stretch
Traveling Push Up
Exercise
3
10-20
rythmic
80%
stretch
Cool Down
Stretch between sets for 60 seconds and stretch after workout
TURKISH GET UP
Reps :
10-20
Sets :
3-6
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Begin from a supine position, maintain the KB arm perpendicular throughout movement.
Movement :
Sitting upright, tuck contralateral leg in while stepping over with the ipsilateral leg.
Lunge through to a standing position with the KB overhead.
Descend to start position following same path.
Use second arm whenever necessary to stabilize.
Exercise provided by www.kettlebellconcepts.com
Notes :
do 2 - 3 sets with light weight for warm up
1 ARM SNATCH
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
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.
Movement :
This movement involves an explosive deadlift to a upright row to a shrug
Begin with a very light weight as technique is crucial (approx. 10% of deadlift weight)
Grip the bar slightly wider than shoulder width (a ‘hook’ grip may be used) and point the elbows away from each other
This movement involves a quick 1 arm deadlift into an overhead throw action (however you are NOT going to release the weight)
Begin with a very light weight as technique is crucial (approx. 10% of 1 arm deadlift weight)
Stand with your feet slightly wider than shoulder width, toes pointed out slightly, looking toward the horizon (this ensures that the back remains flat)
Start with the dumbbell hanging towards the ground, between the legs – at the bottom of the deadlift - as shown (for description of deadlift – see ‘deadlift’ in exercise library)
Keeping the gaze towards the horizon, the intent is to drive the head straig
ROMANIAN DEADLIFT - 2 LEG (1 LEG)
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
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.
Progression Considerations :
Perform exercise on 1 leg, lifting one leg slightly off the ground, while maintaining level hips.
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.
PUSH UP - SCORPION
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Client should maintain a lengthened position (from head to toe) throughout this exercise
Movement :
This exercise combines a floor push-up with a scorpion active mobility movement
Start prone on the ground with the hands slightly wider that the shoulders
Perform a complete push-up (for description see ‘push-up’ in exercise database)
Once you return to the ‘up’ position, perform a scorpion movement by bringing the right heel towards the left shoulder (for description of ‘scorpion’ movement – see active stretch section of database)
Perform alternating right heel then left heel scorpions
TRAINERS: ensure that there is no excessive arching in the lumbar spine … especially during scorpion movements.
FETAL FLIP SIT - UP
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
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.
Movement :
This movement involves multi-directional movements of the Lumbo-Pelvic-Hip complex when lying on the ground
Start in a prone lying position, arms overhead and legs extended (as shown)
Perform a superman movement (for description, see ‘superman’s’ in the exercise library) and without using your arms, roll to one side (keeping your arms and legs off the ground)
As you become supine (your arms and legs should still be off the ground), perform a crunch as shown in the video
Lower without letting your arm and legs touch the floor
Keep rolling in the same direction (and obviously alternating between superman and sit-up) for the desired number of reps
Switch direction of roll and perform exercises back to starting position
TRAINERS: if client experiences low back pain at ANY point in the exercise, stop immediately
BICEP CURL - CABLE ROPE ROTATION
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
This exercise involves performing a slight squat into a rotational bicep curl with a rope handle
Start by facing the stack of weight, knees bent to about 20°, and toes pointing out slightly - holding the rope with the arms extended
Perform a half squat (for description - see ’squat’ in the exercise library)
As you ascend from the squat, rotate to one side by turning the shoulders and hips (MAKE SURE to pivot the trail leg) - as shown
Perform bicep curl - as shown
Lower weight slowly, center yourself, and repeat to the other side
Perform desired reps side to side
Pay close attention to the video link to observe the dynamics of the motion
TRAINERS: ensure that the client has a slight toed out position and pivots the trail leg to allow the hips to rotate
SQUAT - OVERHEAD W/ ROTATION
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Ensure the individual is proficient at an Overhead Squat before prescribing this exercise.
Movement :
Stand tall with the arms overhead.
Looking straight towards the horizon, descend into a squat (for description, please see Squat) with the arms up as shown.
As you ascend for the squat, move to the tip-toes and rotate to one side as shown.
Return the heels to the ground and repeat the squat, rotating to the opposite side.
Take care to observe the relative timing of the squat and rotations.
REAR DELT - STORK STANCE
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Activate core with proper drawing in and pelvic floor contraction.
This exercise integrates upper and lower body and will cause fatigue… technique should be maintained through each repetition.
Movement :
Stand on one leg with good alignment, the knee is bent to approx. 20 degrees.
SLOWLY flex forward in the trunk and allow the raised leg to extend behind you in triple extension (at hip, knee, and ankle) and HOLD THIS POSITION.
The body line should be straight and parallel with the floor from the cervical spine right down the extended leg (as shown in the video link).
Choose LIGHT weight and PERFECT the technique as this exercise is difficult to perform correctly.
Allow the arms to hang straight down to the floor, perpendicular with the body and floor.
Perform a rear delt fly, keeping the palms facing the ground, and lower the weight SLOWLY.
TRAINERS: watch that you have a chin tuck (for good cervical alignment), ‘neutral’ spine angles, hips that are level and parallel with the floor, and correct ANY pronation in the legs (at knee and subtalar joints). Be very active in your cueing to ensure that proper form is maintained.
DEADLIFT - STRAIGHT LEG
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Ensure the individual is very proficient at a Deadlift and has very good core and leg strength before prescribing this exercise.
Movement :
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
Allow the body to rhythmically flow throughout this movement.
Grip the bar at shoulder width.
Maintaining a head up position and the legs straight, flex at the hips to a comfortable depth.
Maintain a flat back and straight knees.
Return to full extension as shown.
Pay close attention to the video to observe the relative timing of this exercise.
SUPERSTAR - LOAD TO REAR DELT UNLOAD
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
The visual gaze should be straight ahead with feet shoulder width apart, toes pointing out slightly
Movement :
This movement involves using one end of a barbell (the other end anchor in a corner on the ground) to perform a posterior shoulder fly with a twist pattern (using a 1 handed grip)
Start by gripping the end of the barbell
With a toed out position, perform a shoulder turn while bringing the hand to level of the upper stomach
As the body turns, ensure that the trail leg is rotating to maintain proper alignment
Decelerate the load and rotate to opposite direction, performing external rotation at the shoulder in combination with a posterior fly movement (as shown)
Bring the hands up to shoulder height
Continue for desired number of repetitions
TRAINERS: ensure that the toes are pointed slightly out during the exercise (as this will ensure proper alignment during the decent into the squat) ; also watch for excessive lumbar curve or hiking of the shoulder - this may indicate too much weight
WARDING - JUMP LUNGE
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Ensure the individual is very proficient at multi-directional movements (search Exercise Library) before prescribing this exercise.
Movement :
Start with the feet shoulder width apart, looking straight ahead.
Bend the knees into a half squat and place your arm against the warding object as shown.
The idea is to maintain ’’sustained pressure’’ against the resisting object (in this case, the trainer).
In an alternating pattern, perform sagittal jump lunges (for description, please see Lunge Jumps).
Remember, the distance of your step is determined by your threshold of function (in other words, your neuromuscular control).
If there is pain, loss of balance, of altered neuromuscular control -- REDUCE your range of motion or CHANGE your plane of motion.
TRICEP PUSHDOWN - LATERAL JUMP
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Start with the feet shoulder width apart 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 utilizes a lateral hop in combination with a rope tricep pushdown
Start off to one side of the cable machine – ensure that you have enough room to jump side to side and that the cable piece is designed for multi-planar use
Perform a tricep pushdown (for description see ‘tricep pushdown’ in the exercise library)
As the weight is being decelerated up, hop to a comfortable distance to the opposite side
As you land, transfer the down force into another tricep pushdown
Repeat side to side for the desired number of reps
TRAINERS: this exercise should flow from side to side. Moving through the elbows, shoulders, and trunk is recommended
TRAVELING PUSH UP
Reps :
10-20
Sets :
3
Intensity :
80%
Tempo :
rythmic
Rest :
stretch
Duration :
Preparation :
Kneel on the floor, on a mat or other padded surface if necessary.
Place the hands on top of the dome keeping the arms fully extended and the fingertips facing forward.
Adjust body positioning so that the chest and shoulders are aligned over the center of the dome.
Tuck the toes under and straighten the legs so that the body is in an extended plank position.
Movement :
Release one hand from the top of the dome and place it on the floor near the side of the platform.
Simultaneously flex the elbows, lowering the chest toward the dome.
Allow the elbows to open to the sides so that the shoulders move through horizontal abduction.
Pause at the bottom of the movement, slowly extend the elbows and "walk" the hand back up to the starting position.
Repeat the exercise with the other arm.
Perform eight to 20 repetitions to fatigue, alternating sides and adjusting the reps based on overall workout time and goals.
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