STRENGTH DAY

OVERVIEW: TRX warmup series 

                       5 compound movements - 5 sets x 5 reps

Hammer Machine Standing Squat

        note: prior to the 5 full reps, do 4 to 5 gradually increased depth: 1/4, 1/2, 3/4, 3/4....

StandingBarbell Push Press

Deficit Barbell Deadlift (35 lb plates for more depth)

Underhand Pulldowns

Closegrip Benchpress

   

Total Body Metabolic

overview - keep moving during each 3 exercise complex
                - adjust weights to meet rep goals
                - rest 5 minutes between complexes

Complex 1 - 5 rounds - no rest
      20 body weight squats
      10 pushups
      10 abdominal v-ups

                     5 minute rest

Complex 2 - 4 rounds - no rest
     10 lat pull downs
     10 Dumbell thrusters
     20 reverse lunges

                     5 minute rest

Complex 3 - 3 rounds - no rest
     10 dips
     15 leg raises
     10 body rows



                -

5x20 Leg Training

Simple: warm up 100 air squats.......then pick 5 different leg exercises ........do 1 set x 20 reps of each with as little rest as possible.....

Example: 100 air squats, 20 leg extensions, 20 front squats, 20 Db straight leg deadlifts, 20 leg presses, 20 leg curls.......done

Recovery Workout

I use this on days when I’m low energy, sore....or just mentally beat.....

Total Body High Rep/Variation:

- Do leg, chest, back, shoulders in sequence for one set of 20 reps each
- repeat above for 3 more cycles....picking different movements for each body part
- keep rest minimal and perceived effort at about 75%

Example:

Cycle 1 - goblet squat, pushups, body row, lateral raises
Cycle 2 - step ups, incline flyes, dumbbell pullover, dumbbell press
Cycle 3 - reverse lunges, chest press, underhand lat pulls, barbell high pulls
Cycle 4 - leg press, pec dec, wide grip cable row, machine shoulde press

Leg Strength Ladders

Using selectorized leg press/leg kickback leg extension/leg
curl equipment......start with warmup weight and do an increasing 5 set x 5 rep ladder for each movement without rest......

Example: leg press - 120x5, 160x5, 200x5, 240x5, 280x5.....try to pick weights that will bring you to near failure by last set.....no rest between sets

Continue with same protocol for other movements....

Finisher: 50 alternate reverse lunges/50 alternate step ups/ 50 jump,squats