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| Perform the whole workout as fast as psosible - time it. Move in pairs - do all reps then move to next pair |
Warm Up |
| (BW 10 Push-ups, 4 Chins, 10 Squats, 10 Mtn Climb) times two + quick stretch of all muscles |
Summary Of Program |
| Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
| Squat - Back w/ Barbell |
Exercise |
3 |
20 |
N/A |
101 |
>80% |
alt A |
| Chest Press - On Bench With Barbell |
Exercise |
3 |
20 |
N/A |
101 |
>80% |
alt A |
| Pull Up |
Exercise |
3 |
20 |
N/A |
101 |
>80% |
alt B |
| Squat - Split |
Exercise |
3 |
20e |
N/A |
101 |
>80% |
alt B |
| Push Up - Feet on SB |
Exercise |
3 |
20 |
N/A |
101 |
>80% |
alt C |
| Row - Bent Over With Barbell |
Exercise |
3 |
20 |
N/A |
101 |
>80% |
alt C |
| Bicep Curl - Standing |
Exercise |
3 |
20 |
N/A |
101 |
> 80% |
alt E |
| Shoulder Press - Standing With DB |
Exercise |
3 |
20 |
N/A |
101 |
>80% |
alt D |
| Abdominal Crunch - SB Long Lever Arm |
Exercise |
3 |
20 |
N/A |
101 |
>80% |
alt D |
| Dips - Bodyweight |
Exercise |
3 |
20 |
N/A |
101 |
>80% |
alt E | |
Cool Down |
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| SQUAT - BACK W/ BARBELL |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt A | | |
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!
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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.
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| CHEST PRESS - ON BENCH WITH BARBELL |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt A | | |
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.
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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.
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| |
| PULL UP |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt B | | |
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!
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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.
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| SQUAT - SPLIT |
| Reps : |
20e |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt B | | |
Preparation :
- Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
- Allow the body to rhythmically flow throughout this movement.
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Movement :
- Take a smaller than walking length step (as shown).
- With 90 percent of the weight on the forward leg, keep the chest height and perform a squat by bending the hind leg towards the ground.
- Pay close attention to the video to observe the relative timing of this movement pattern.
- TRAINERS: Watch and correct excessive flexion at the trunk, head forward head carriage and anterior migration of the shoulders.
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| Notes : |
20 each leg add weights if need be |
| PUSH UP - FEET ON SB |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt C | | |
Preparation :
- Place body in push up position on the floor, activate core by pulling navel to spine and squeeze glutes.
- Place both feet on Swiss ball.
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Movement :
- Starting with your body in the plank position, lower the chest towards the floor.
- Upon reaching the floor press your body back up to the starting position.
- Be aware not to let the core release as this will cause hyperextension of the lumbo-pelvic-hip complex.
- Cease performing the exercise as soon as any compensation is noticed.
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| ROW - BENT OVER WITH BARBELL |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt C | | |
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.
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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.
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| BICEP CURL - STANDING |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
> 80% |
| Tempo : |
101 |
Rest : |
alt E | | |
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 arms extended by side of body.
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Movement :
- Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
- Keep shoulder blades retracted throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbow.
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| SHOULDER PRESS - STANDING WITH DB |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt D | | |
Preparation :
- Begin with good posture, shoulder blades retracted and depressed.
- Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.
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Movement :
- Position feet shoulder width apart, pointing straight ahead.
- Start with the dumbbells at shoulder height, palms facing forward.
- While maintaining total body alignment, push the dumbbells into full extension overhead.
- AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede loading of this exercise).
- TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint
- Other progressions: Inertia progression – dumbbell, to cables, to tubing.
Stable to Unstable surfaces - airex pad, ½ foam roller.
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| ABDOMINAL CRUNCH - SB LONG LEVER ARM |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt D | | |
Preparation :
- Lie in a supine position with knees flexed. Feet should be flat on the floor with toes pointed straight ahead.
- Place the arms perpendicular to the ceiling, OR overhead (not pictured), to truly lengthen the lever and make it a LONG lever crunch.
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Movement :
- Draw your lower abdomen inward toward your spine.
- NOTE: Drawing in the TVA should be thought of as relative to each particular movement, and similar to a volume control knob. In this case, if a maximal engagement is expected, the Rectus Ab is actually lengthened as the Linea Alba drops below the Pubis and Sternum which are the Rectus’s Origin and Insertion points. For the Rectus to fire, it must rise, as muscles can only pull in straight lines, if not, it is incapable of performing its job. Hence, cue the TVA at a "lower volume" initially for control.
- While maintaining the drawing-in maneuver, raise chest up so that your shoulders lift from the ball. The chin should be tucked toward the chest in neutral cervical spine throughout the movement.
- While still maintaining the drawing-in maneuver, lower to the ball.
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| DIPS - BODYWEIGHT |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
101 |
Rest : |
alt E | | |
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.
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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.
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