A New Start

Day 1 - Feb. 23/20 - Here we go again

There will be a workout design for people who want to focus on improving strength, power, and muscle growth. Another program will be design for individuals who want to focus more on fat-loss.

Warm-up

Enusre you complete this warm-up as listed. This warm-up will better prep the joints and muscles for the workout rather than just steady state cardio training.

20 Ankle Mobility - should feel the stretch in the back of the calve
http://www.youtube.com/watch?v=JpJBSte4X9w&feature=PlayList&p=7E9B2280044B2014&playnext=1&playnext_from=PL&index=9

20 Split Squats on each leg - try to focus on quad and ham activation
http://www.youtube.com/watch?v=AMfbdugbcL8

20 Cat Camels - the movement should be felt in the mid-back
http://www.youtube.com/watch?v=T4ioJZHSBig

20 Shoulder Dislocations - not so fast, feel this exercise within the shoulder blades
http://www.youtube.com/watch?v=33P5AI27eiU

20 Band Pulls - feel this exercise within the shoulder blades
http://www.youtube.com/watch?v=kpy2RSXA8dU

20 Body weight Squat with wider stance


Strength/Muscle


A. Low Bar Back Squat (bar is placed lower on the upper back, no pad) - 5, 5, 3, 3, 1, 1 reps - break 4 minutes btw sets
Try to lift a heavier load for the second set of the prescribe rep-range

GREAT video about hip drive in the squat:
http://www.youtube.com/watch?v=yha2XAc2qu8


B. Strict Press from behind the neck (do not use your hips and/or legs) - 5 sets x 5 reps - break 3 mins btw sets
Again, feel this movement within the shoulder blades and upper back

C1. Barbell Split Squat - 4 sets x 12 reps each leg
C2. Steep Incline Dumbbell Press - 4 x 8 reps
Perform 12 reps of bb split squat, then 8 reps of steep incline dumbbell press, repeat
Take 60 seconds between each set

D. Any Bicep Exercise - 60 reps - use a weight that you can lift for a max 10 reps
Focus on contracting the bicep

FAT LOSS

A1. Low Bar Back Squat - 6 sets x 5 reps
A2. Barbell Shoulder Press - 6 sets x 5 reps

5 reps squat, 5 bb shoulder press, 5 reps squat, 5 bb shoulder press....for 6 sets
Try to finish 6 sets of each exercise as fast as possible

Do C1 and C2

THAT'S IT FOR YOU PEOPLE WHO NEED TO SHED SOME!



Day 2 - Feb. 24/20


20 Walking Single Leg Deadlift - walk while you are executing them, NO WEIGHT, feel it in the hams
http://www.youtube.com/watch?v=y8UxJXIG2SU

20 Ankle Mobility

20 Torso Rotation
http://www.youtube.com/watch?v=DGDQK4XA6x8&feature=PlayList&p=34A2277F104E689E&playnext=1&playnext_from=PL&index=6

20 Cable rows - FIRST brign the shoulder blades downward and together and then pull


STRENGTH/MUSCLE


A. Deadlift - use 50% of your 1 repetition maximum (1RM) in the dead - 10 sets x 2 reps - break 45 seconds btw sets
The focus should be on moving the bar as FAST as you can manage

B1. Chin-ups - Below 175 lbs - 60 reps as fast as possible
- 175-200lbs - 50 reps AFAP
- over 200lbs - 40 reps AFAP
B2. Dips - 50 reps as fast as possible
Ex. Perform 50 reps(if you are btw 175-200lbs) of the chins FIRST and then finish 50 reps of dips.

C1. Sit-ups - 3 sets x 15 reps
C2. Back Extensions - 3 sets x 15 reps

D. Bent-over Laterals or Seated Dumbbell Cleans - 60 reps - as fast as possible - use a weight that you can lift for 15 RM.

FAT LOSS

A. Tabata Deadlift - use 60% of your 1 RM - tabata is an exercise protocol of sorts, you deadlift for 20 seconds, break 10 seconds, this is one set, perform 8 sets

Perform B1, B2 as above

Perform C1, C2 but add C3. Burpees - 3 sets x 10 reps