big 3 and core work 

Our staples (and some variations) plus core work to help clean up areas of potential weakness/leakage. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

THIS WEEK CONSISTS OF THREE (3) WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS.

EQUIPMENT USED THIS WEEK:

  • TRX

  • PARALLETTES

  • BOX

  • ROMAN CHAIR

  • RINGS

  • PARALLETTE

  • BAR FOR DIPS

  • CHIN UP BARS - FEEL FREE TO IMPROVISE AS NEEDED.

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

WORKOUT A:

PUSH UP PROGRESSIONS

  • PERFORM 8-12 REPS IN A PUSH UP PATTERN THAT YOU CAN CONTROL 

  • Rest for 30-60 seconds

  • REPEAT SET FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET

BARBELL PAUSE SQUAT

  • 5 X 3 @ 75-80% WITH A THREE COUNT PAUSE AT BOTTOM

  • 3 X 3 @ 80-85% WITHOUT A PAUSE 

  • Rest for 60-75 seconds

LEANING PLANK

  • PERFORM 45-75 SECOND HOLD OF PLANK. ENGAGE QUADS, GLUTES, ABS, AND LATS TO MAKE THIS A REAL PLANK

  • Rest for 30-60 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

WALL ASSISTED HANDSTAND

  • MINIMIZE HOW MUCH OF THE BODY LEANS ON THE WALL. HOLD FOR 20-45 SECONDS

  • PROGRESS TO A CLOSER HAND POSITION AND KEEP FEET TOGETHER

  • Rest for 30-60 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

COSSACK SQUATS

  • PERFORM 8-10 REPS PER LEG AND ROLL THE TOES OFF THE LONG LEG

  • Rest for 30-60 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

LOW BACK EXTENSION SIDE BENDS

  • PERFORM 10-12 reps per side

  • Rest for 30-45 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

 

 

FINISH WORKOUT A WITH CARDIO IN 10-12 MINUTES OF HIGH INTENSITY CARDIO BURSTS

WALK - JOG OR JOG - RUN

BATTLING ROPE INTERVALS

PACED ROW - SPRINT ROW

PACE CYCLE - SPRINT CYCLE

JUMP ROPE INTERVALS - SINGLES/DOUBLE UNDERS

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.74 = LOW RANGE OF HEART RATE

EMHR X  0.91 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES


WORKOUT B:

JUMPING PULLUPS

  • use the jump to get momentum for 5-8 reps

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET four (4) TIMES RESTING BETWEEN EACH SET

Deficit Deadlifts

  • 5 sets x 5 reps @ 75%

  • 3 SETS X 3 REPS @ 85%

  • REST FOR 60-75 SECONDS BETWEEN SETS

LATERAL STEP OVERS

  • over + back = 1 rep perform 15-20 reps

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (3) TIMES RESTING BETWEEN EACH SET

RING ROW/TRX LOW ROW

  • PERFORM MOTION 8-10 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (3) TIMES RESTING BETWEEN EACH SET

BACKBEND PROGRESSIONS

  • this will vary for each athlete. hold the position for 15-30 seconds

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET four (3) TIMES RESTING BETWEEN EACH SET

HOLLOW ROCK

  • ROCK FORWARD AND BACK 12-20 TIMES

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

FINISH WORKOUT B WITH CARDIO IN 10-12 MINUTES OF HIGH INTENSITY CARDIO BURSTS

WALK - JOG OR JOG - RUN

BATTLING ROPE INTERVALS

PACED ROW - SPRINT ROW

PACE CYCLE - SPRINT CYCLE

JUMP ROPE INTERVALS - SINGLES/DOUBLE UNDERS

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.74 = LOW RANGE OF HEART RATE

EMHR X  0.91 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES


WORKOUT C:

BARBELL BENCH PRESS

  • 5 X 5 @ 75%

  • 3 X 3 @ 80%-82.5%  

  • REST FOR 60-75 SECONDS

CROSSOVER STEP DOWNS

  • PERFORM MOTION 12 REPS PER SIDE, ALTERNATING WITH EACH REP 

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

N-SIT OR L-SIT

  • HOLD THE n-sit or l-sit 15-30 SECONDS

  • REST 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

DIP

  • PERFORM MOTION 6 TO 8 TIMES

  • MAY NEED TO USE BENCH DIP OPTION

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BULGARIAN SPLIT SQUATS

  • LEFT-SIDE 12-15 TIMES

  • RIGHT-SIDE 12-15 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

  • USE THE ROLLER STATION THAT WE HAVE NOW AS IT WILL BE MORE COMFY

TRX SIDE TO SIDE TUCKS

  • over + Back = 1 rep perform 10-12 reps

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

 

FINISH WORKOUT C WITH CARDIO IN 24-28 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 24-28 MINUTES.

WALK - JOG INTERVALS

JOG - RUN INTERVALS

PACED ROW - SPRINT ROW

PACE CYCLE - SPRINT CYCLE

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.64 = LOW RANGE OF HEART RATE

EMHR X  0.84 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES


DAY SIX and SEVEN

NO WORKOUT TODAY OR TOMORROW. ACCESS TO WEEK TWO WILL BE IN YOUR INBOX SHORTLY. TO ACHIEVE MAXIMUM FITNESS PARTICIPATE IN STEADY CARDIO FOR 30-45 MINUTES DURING THE BREAK.