Welcome to week 3, you have successfully made it through half a month!
Update: Group Training sessions are kicking off at the new location. If you are in the Harleysville area, I really recommend you take advantage of our free two-week membership. Reminder: Our Narberth location is still open and we are taking private clients Sunday through Friday each week. Just reply to this email for more details.
Small Favor of the week:
Challenge a friend to do a workout with you. Do it in person with them or send them the link to a video. Not only will this help keep you motivated and working hard, it will also help us expand our reach.
ATHLETES: This is a perfect opportunity for you to get your teammates involved. Every Fall I listen to students complain that they weren’t ready for their season and their coach expected too much from them too soon – It is 100% on you and your fellow teammates to be ready for AUGUST.
Bonus Favor:
Make sure to check out the products we are featuring. Each week we will be dropping some items that we either use at the clubs or suggest for you. Check them out and let us know what you think.
Fit Tip of the Week:
Add in no less than 2 weighted Ab workouts each week. These can be done in as little as 5 minutes but will really help you in the long run. Two very easy but effective weighted ab exercises are Russian Twist and Sit Ups – I wouldn’t try to go heavy on these but make sure you keep things challenging.
Conditioning
Day 1
Video 1
then
1: Squat 20-15-10-8
2: Front Squat 3x12
3: Bench Jumps 3x20
4: Dumbbell Bench 20-15-10-8
5: Dumbbell Incline Fly 3x12
6: Push Up to Toe Tap 3x15 per leg
7; Weight Sit ups 3x30
8: Leg raise to toe reach 3x20
9: 6 minutes of Side Planks (you pick the set times just hit a full 6 minutes)
Day 2
Video 2
then
1: Deadlift 15-12-10-8
2: Dumbbell Rows 3x20
3: Cleans 15-12-10-8
4: Push Press 3x15
5: Lat Pulldowns 3x12
6: Machine seated rows 2x20
7: Dumbbell Forward Raise 2x20
8: Dumbbell Reverse fly 2x20
9: Pick any Ab video from our youtube page
Day 3
Run 1 mile
20 push ups
20 squats
20 sit ups
Run ¾ mile
20 push ups
20 squats
20 sit ups
Run ½ mile
20 push ups
20 squats
20 sit ups
Run 1 lap
20 push ups
20 squats
20 sit ups
REST
Weight LOSS
DAY 1
Video 1 (Just for fun, this week you are going to try out the Conditioning videos from their first week)
then
1: Superset
A: Push up
B: Squat
3x15
2: Superset
A: Dumbbell Bench
B: Goblet Squat
3x12
3: Superset
A: Incline Dumbbell Fly
B: Dumbbell Lunge
3x15
4: 20 straight minutes of high intensity cardio
Day 2
Video 2
then
1: Superset
A: Dumbbell Rows
B: Push Press
C: Jumping Jacks
3x20
2: Superset
A: Dumbbell Reverse Fly
B: Dumbbell Forward Raise
C: Burpee
3x10
3: Superset
A: Dumbbell Lateral Raise
B: Dumbbell Deadlift
3x20
4: Pick an Ab video from our youtube page
Day 3
1: Superset
A: Dumbbell Curls
B: Dumbbell triceps kickbacks
C: Dumbbell Hammer Curls
3x15
2: Superset
A: Dumbbell Crossover curls
B: Dumbbell Crossover triceps extension
3x20
3: Superset
A: Close Grip Push Ups
B: Dumbbell Reverse Curls
3x15
4: Bench Dips 4xMAX
5: 100 total of the following
Sit Up
Leg Raise
Crunch
Russian Twist
Strength
Day 1
1: Squat 10-8-6
2: Front Squat 5x2
3: Bench 10-8-6
4: Incline Close Grip 5x2
5: SLDL on Sanddune (or box) 3x6
6: Speed Dumbbell alternating bench Press on flat bench 3x15
7: Decline weighted sit-ups 5x20
8: Standing banded abs (hang band from pull-up bar and do standing situps 5x20
9: weighted Russian twist 1 minute on 1 minute off x 5
10: 100 total leg raises
Day 2
1: Deadlift 10-8-6
2: Sumo deficit deadlift 5x2
3: Hang Pull 10-8-6
4: Push Press 5x2
5: Seated Military DB Press 3x15
6: Speed Alternating DB Rows 3x15
7: HEAVY DB shrugs 3xMAX
8: Farmers Hold 30 seconds on 30 seconds off x5
9: 20 of each (All weighted) Sit-Up – Leg Raise – Russian Twist – toe Reaches x4 sets
10: Hanging Scissor Kicks 3x10
Day 3
1: Bench 3x8
2: Bench 21’s
3: Squat 3x8
4: Squat 21’s
5: Incline DB flys 3x10
6: Incline DB FAST bench 3x20
7: Steering Wheels 1 minute on 1 minute off x5
PRODUCT
This week I encourage you to check out the Manta Ray. Please note: This is not a squat pad, I had squat pads and have thrown them out or hid them from athletes every single time I’ve seen them in a weight room that I’m working out of. Reason why I suggest the Manta Ray? It takes the stress off the shoulders. Much like how we use Safety Squat Bars, Cambered Bars, and Bandbell bars at the club to ease the shoulders during leg exercises, this product will also do a lot to help your but at a much lower price than the bars we buy.
• Focus on squat movement and technique, not discomfort, numbness or shearing muscle trauma
• Load distribution takes the bar off your shoulders and spine, and spreads the weight evenly across your trapezius and torso muscles
• Bar no longer presses against your neck, and less shoulder stress when holding the bar
• Reduces risks of injuries, protects against crush trauma, maximizes mass-building potential
• Easy to use. Snap it into the bar to keep it centered on every set. Provides a stronger connection compared to a typical, foam-based barbell pad
And Just because we can - Check out this amazing Shower Curtain available on AMAZON
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