Linwood Building Up 

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 TWO WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS. THREE LIFTS PER WEEK. THIS MEANS WEEK ONE WILL HAVE TWO LIFTS WITH WORKOUT A AND A SINGLE WORKOUT WITH WORKOUT B. THESE WILL FLIP FOR THE FOLLOWING WEEK. THIS PROGRAM IS BUILT OUT FOR THE NEXT 4 TO 6 WEEKS.

PLEASE LET ME KNOW IF YOU CAN SUCCESSFULLY NAVIGATE THROUGH THE BIG LIFTS AT 50% WITHOUT ANY PROBLEMS.

EQUIPMENT USED THIS WEEK:

  • DUMBBELLS

  • LAT PULLDOWN MACHINE

  • BOX

    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:

DEADLIFT

  • PERFORM 5 REPS IN A REGULAR OR SUMO PATTERN THAT YOU CAN CONTROL 

  • Rest for 45 seconds

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

  • START WITH 35-50% OF RM AND CLIMB IF POSSIBLE

BARBELL PAUSE SQUAT

  • PERFORM 5 REPS IN TRADITIONAL SQUATTING PATTERN THAT YOU CAN CONTROL 

  • Rest for 45 seconds

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

  • START WITH 35-50% OF RM AND CLIMB IF POSSIBLE

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

SIDE PLANK

PERFORM 45-75 SECOND HOLD OF SIDE PLANK/SIDE. ENGAGE QUADS, GLUTES, ABS, AND LAT.

STACK FEET IF POSSIBLE, STAGGER THEM IF BALANCE IS OFF

  • Rest for 30-60 seconds

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

COSSACK SQUATS

  • PERFORM 8-12 PUSH UPS WITH ELBOWS SCRAPING ALONG THE RIBCAGE

  • Rest for 45-60 sECONDS

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

DUMBBELL LATERAL STEP OVERS

  • PERFORM 10-12 reps per side

  • Rest for 60-75 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:

LAT PULLDOWN MACHINE

  • PERFORM 8 REPS

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET four (4) TIMES RESTING BETWEEN EACH SET. INCREASE IN WEIGHT EACH SET BUT MAINTAIN CONTROL

BENCH PRESS

  • PERFORM 5 REPS IN TRADITIONAL BENCH PRESS PATTERN THAT YOU CAN CONTROL 

  • Rest for 45 seconds

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

  • START WITH 35-50% OF RM AND CLIMB IF POSSIBLE

DUMBBELL RENEGADE ROW

  • PERFORM 8-10 REPS/ARM

  • REST FOR 45-60 SECONDS

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

DB OR KB WAITER’S WALK

  • PERFORM MOTION FOR 90-120’ PER ARM

  • REST FOR 45-60 SECONDS

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

GLIDERS MOUNTAIN CLIMBERS

  • :30-:45 SECONDS OF MOVEMENT

  • REST FOR 45 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


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.