Focus Fitness Newsletter

Super Sixes #2 Strength + Fitness Int - Advanced
Program Template
Trainer : Ryan Fraser

Introduction

The 2nd in the super sixes series - this is for intermediate to advanced users for strength, fitness, muscle, toning and fat loss. Exercises are to be performed in pairs - try to keep moving with just short breaks between exercises.

Warm Up

Big program so just an easy warm-up - 5 mins row

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Pull Up	Exercise	3	6		201	>80%	ALT A
Chest Press - On Bench With Barbell	Exercise	3	6		201	>80%	ALT A
45 Leg Press	Exercise	3	6		201	>80%	ALT B
Row - Upright With Barbell	Exercise	3	6		201	>80%	ALT B
Single-arm Lat Pull-down	Exercise	3	6		201	>80%	ALT C
Standing Military Press	Exercise	3	6		201	>80%	ALT D
Standing EZ Bar Cul	Exercise	3	6		201	>80%	ALT D
Single rope Tricep Extension	Exercise	3	6		201	>80%	ALT E
MB Throw/crunch catch/resist	Exercise	3	6		201	>80%	ALT F
Plank - Sagittal Oscillation	Exercise	3	6		201	>80%	ALT F

Cool Down

Walk and stretch

PULL UP

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT A	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 belt if 6 reps is too easy

CHEST PRESS - ON BENCH WITH BARBELL

Reps :	6	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.

45 LEG PRESS

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

Preparation :
Sit with Feet shoulder width apart. Shuffle back and hips to press firmly into seat. Get toes in alignment with knees and pressure in heels.

Movement : Push through heels to take weight with legs. Lower the weight to just past 90 degrees in the knees (depending on flexibility - if hips lift off the seat you have gone too deep). Then push through heels to retun to starting position

ROW - UPRIGHT WITH BARBELL

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

Preparation :

Stand with feet shoulder width apart, grasp bar at shoulder width or slightly wider (NOTE: Taking a narrow grip will increase internal rotation/protraction at the shoulder girdle, thereby increasing stress to the posterior cuff).
Maintain neutral spine.

Movement :

Draw bar up to the sternum, flexing the shoulders and elbows.
Return to start position at desired REP TEMPO.

SINGLE-ARM LAT PULL-DOWN

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

Preparation :
In seated position leaning slightly back - Grab bar with one hand keeping hips and shoulders square

Movement : pull handle down towards upper chest - simultaneously sticking chest out and squeezing the shoulders blades. Control up to starting position.

STANDING MILITARY PRESS

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

Preparation :
Stand with good posture holding bar shoulder width apart and resting under chin near chest.

Movement : Press Bar towards ceiling until elbows are fully extended. Then lower back to starting position. BE EXTRA CAREFUL TO MAINTAIN GOOD POSTURE on this one and any exercise that involves overhead lifting.

STANDING EZ BAR CUL

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

Preparation :
With good posture grip EZ Bar shoulder width apart (so hands are rotated slightly inward - not outward)

Movement : Keeping elbows by sides curl to chest height and control down to start position

SINGLE ROPE TRICEP EXTENSION

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

Preparation :
Face away from single pulley with rope in one handover shoulder and leaning forward

Movement : Extend hand and rope towards horizon and flex tricep. Control back toward ear keeping elbow at shoulder height

MB THROW/CRUNCH CATCH/RESIST

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

Preparation :
Lying on floor holding MB over chest. Lift feet off floor and brace abdominals

Movement : 1. Sit and throw MB towards ceiling simultaneously (throw so that it would land back on your forehead) 2. Catch MB as high as possible (over your head) and resist as slow as possible back towards floor

PLANK - SAGITTAL OSCILLATION

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

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Prepare for this motion by keeping a lengthened position in the body.

Movement :

This movement involves a prone plank with an flexion and extension oscillation (sagittal plane)
Assume a prone plank position (for description – see ‘plank – prone’ in the exercise library)
Using only a SMALL amplitude of movement, move hips from extension to flexion – as shown
Perform desired amount of reps
TRAINERS: this exercise is designed for FULL BODY MOTION, if you notice that the client is only moving from the lumbar spine … correct immediately

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.