Focus Fitness Newsletter

Super Sixes #4 Strength, Muscle Advanced
Program Template
Trainer : Ryan Fraser

Introduction

Warm Up

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Squat - Back w/ Barbell	Exercise	3	6		201	>80%	ALT A
Lunges - Sagittal DB Overhead	Exercise	3	6		201	>80%	ALT A
Body Weight Pull Ups	Exercise	3	6		201	>80%	ALT B
Row - Bent Over With Barbell (Alt Arm)	Exercise	3	6		201	>80%	ALT B
Chest Press - On Bench With Barbell	Exercise	3	6		201	>80%	ALT C
Chest Press - On Bench With Barbell (DB)	Exercise	3	6		201	>80%	ALT C
Hammer Curl - Standing 2 Arm (Alt Arms)	Exercise	3	6		201	>80%	ALT D
Bicep Curl - Squat	Exercise	3	6		201	>80%	ALT D
Double Crunch	Exercise	3	6		201	>80%	ALT E
Prone Alt/Superman w/ Bosu Ball	Exercise	3	6		201	>80%	ALT E

Cool Down

SQUAT - BACK W/ BARBELL

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

Preparation :

Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation. (NOTE: The wider the stance [abduction], the more external rotation of the feet is required to maintain alignment at the knees).
Place bar comfortably on the upper back.
DON’T BE AFRAID TO USE A BAR PAD!

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
While maintaining tone in the lower abdomen and optimal kinetic chain alignment, “drive” through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
The knees should track over the second and third toe.
Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body.
Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.

LUNGES - SAGITTAL DB OVERHEAD

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

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
Keep the knees slightly bent and the gaze towards the horizon.

Movement :

Start with very light dumbbells (20 percent of normal overhead squat weight is recommended).
Hold the dumbbells overhead with arms straight.
Hold the abdominals tight and perform a sagittal plane lunge.
Return to the start position and repeat to the other side.
Pay close attention to the video to observe the relative timing of this movement pattern.
TRAINERS: If your client exhibits any weakness at the core, please AVOID this exercise.

BODY WEIGHT PULL UPS

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

ROW - BENT OVER WITH BARBELL (ALT ARM)

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

Progression Considerations :

Assume a 60-45 degree bent-over position (commonly known as a functional stance).
Perform the exercise with dumbbells and alternating arm movements for heightened neuromuscular demand.
Maintaining optimal posture, pull the dumbbells 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 dumbbells at desired REP TEMPO.

CHEST PRESS - ON BENCH WITH BARBELL

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

CHEST PRESS - ON BENCH WITH BARBELL (DB)

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

Progression Considerations :

Use dumbbells for increased neuromuscular challenge.
Slowly lower dumbbells towards your chest by flexing elbows and retracting and depressing shoulder blades.
Avoid letting the back arch and/or head jutting forward.
Press dumbbells back up extending arms and contracting chest until elbows are fully extended.
Increase neuromuscular demand further by alternating arms or with single arm press.

HAMMER CURL - STANDING 2 ARM (ALT ARMS)

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

Preparation :

Stand on both legs with feet pointing straight ahead and knees slightly flexed.
Maintain a drawn in position throughout the exercise.
Hold a dumbbell in each hand with a neutral grip (palm facing side of body), arms extended by side of body.

Movement :

Perform a bicep curl by flexing the elbow while keeping the palms so that they face the side of the body at chest level.
Keep shoulder blades in neutral throughout the exercise.
Slowly lower the dumbbells back to the side of the body by extending the elbows.

Progression Considerations :

Perform a bicep curl by flexing the elbow while keeping the palm so it faces the side of the body at chest level.
Keep shoulder blades in neutral throughout the exercise.
Slowly lower the dumbbell back to the side of the body by extending the elbows.
Alternate Arms.

BICEP CURL - SQUAT

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT D	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.
Ensure that the client is proficient at a ‘standing bicep curl’ and ‘squats’ before prescribing this exercise

Movement :

This movement involves a squat and dumbbell bicep curl
Start with the feet shoulder width apart, pointing straight ahead, hands to the side (as shown)
You may find that in time you will be ‘stronger’ at this progression than a normal ‘standing bicep curl’
Initiate the movement with a squat … the hands swing back slightly to ‘load’
Accelerate through the squat and generate momentum
Use this momentum and summate these forces into the bicep curl (as shown)
Simultaneously lower the weight while returning into a squat
Let this movement flow (in other words – let the leg drive transfer energy into the arm)

DOUBLE CRUNCH

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

Preparation :

Lie in a supine position with the lumbar spine centered on the dome.
Lift the legs until the knees are bent 90 degrees and aligned over the hips.
With the neck in neutral position, place the hands behind the head for cervical support.
Extend the lumbar spine slightly by tilting the pelvis in an anterior direction and extending the upper body back towards the floor.

Movement :

Slowly flex the trunk, pulling the bottom of the ribcage down toward the top of the hip bones.
Simultaneously perform a posterior pelvic tilt, pulling the top of the hip bones up toward the ribs.
Keep the scapulae retracted throughout the double crunch.
Pause at the top of the movement, then slowly lower back to the starting position.
Perform eight to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals.

PRONE ALT/SUPERMAN W/ BOSU BALL

Reps :	6	Sets :	3	Intensity :	>80%
Tempo :	201	Rest :	ALT E	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 lying prone on the Bosu ball with opposite leg/arm movements.
Position yourself lying prone on the Bosu with the stomach on the Bosu as shown.
The arms are reaching overhead on the ground and the legs are in triple extension (at the hips, knees and ankles) on the ground.
The movement involves opposite arm/leg motion – take one arm and lift it off the ground while the opposite leg moves off the ground as shown.
Return to the starting position and switch sides.
TRAINERS: Watch for excessive lordosis in the lumbar segments. This might be an indication that the exercise is too advanced and should be avoided.

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