Focus Fitness Newsletter

Maja’s Nightmare #2 Advanced Strength + Fitness
Program Template
Trainer : Maja Madsen

Introduction

A great total body workout for advanced strength + fitness. Maja is known for her hard sessions and this won’t dissapoint!

Warm Up

Rower 500 - 1000m + stretch and light bodyweigth exercises - 4 chins, 8 push-ups, 8 squats times two or three

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Chest Press - On Bench With Barbell	Exercise	3	10		201	>80%	ALT A
High Knee raise to elbows	Exercise	3	10		201	>80%	ALT A
Box Lunge	Exercise	3	15 each		201	>80%	ALT B
Push Up (1 Leg)	Exercise	3	Max		201	>80%	ALT C
Body Weight Pull Ups	Exercise	3	Max		201	>80%	ALT C
DB Curl and Press Standing	Exercise	3	10		201	>80%	ALT D
Dips - Bodyweight	Exercise	3	Max		201	>80%	ALT D

Cool Down

Walk + Stretch

CHEST PRESS - ON BENCH WITH BARBELL

Reps :	10	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT A	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.

HIGH KNEE RAISE TO ELBOWS

Reps :	10	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT A	Duration :

Preparation : Holding Narrow Chin position with shoulder and elbow at 90 degrees.

Movement : Keeping control through the whole movement lift the knees up to touch the elbows then lower the legs down to a vertical position. Avoid swinging through the trunk

BOX LUNGE

Reps :	15 each	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT B	Duration :

Preparation : Stand on one leg (in optimal allignment with the knee over the 2nd toe) and place the rear leg on a box (about 20 - 30cm high) maintaining neutral spine

Movement : 1. Loer the body as low as can be controlled with good posture (especially in knee and spine)(place a towel on the gorund and try nd touch towel). 2. Push through the heel to come back to standing pushing

PUSH UP (1 LEG)

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

or Clap push - up if possible

BODY WEIGHT PULL UPS

Reps :	Max	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT C	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.

DB CURL AND PRESS STANDING

Reps :	10	Sets :	3	Intensity :	>80%
Tempo :	201	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

DIPS - BODYWEIGHT

Reps :	Max	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT D	Duration :

Preparation :

Support your bodyweight at arm’s length on the parallel bars.
Position body so your head is up over your shoulders, shoulders in line with hips.

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining optimal alignment, bend elbows and lower your body SLOWLY.
Then in a controlled manner, straighten the elbows and “drive” the shoulder girdle downward while returning to the starting position.
Perform recommended repetitions.
Depth should NEVER exceed the active range of motion available for shoulder extension.
To reduce stress to the shoulders, flex the knees and hips by drawing the knees up to the chest. This will alter the COG (center of gravity), placing the body in a position where there will not be as much shoulder extension required for the movement.

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.