Health Habits Workout -Week 34/Day 2 – The Deadpool Workouts

deadpool ryan reynolds Health Habits Workout  Week 34/Day 2 – The Deadpool Workouts

It’s Week 2 – Day 2 of this nasty Deadpool Workout

enjoy.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Bodyweight Jump Squats –  3-8 reps

Then, move as quick as possible to the….

Main Lift – Barbell Front Squats or Back Squats – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Isometric Shoulder Press –  3-8 reps

Press up into an immovable object….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift – Push Press – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

10 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 10 minutes, catch your breath & move onto….

Superset #3

This time, we have a 5 minute superset focusing on a horizontal pulling movement

The is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1 – BW Scapula Row or Standing Cable Scapula Row – 5 minutes – as many reps as possible

Main Lift #2 – Standing Cable Plank/Bridge

  • standing cable plank bridge 300x300 Health Habits Workout  Week 34/Day 2 – The Deadpool WorkoutsUsing a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #4

This 10 minute superset focuses on a horizontal pushing movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Plyometric Pushups

Main Lift – Bench Press – any variation – 3-8 reps – perform the concentric part of the lift (pressing up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core flexion & stability

The are NO wake-up exercises …just 2 main lifts

Main Lift #1 – Hanging Leg Raise

Main Lift #2 – Standing Cable Plank/Bridge

  • standing cable plank bridge 300x300 Health Habits Workout  Week 34/Day 2 – The Deadpool WorkoutsUsing a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on core Extension & stability

The are NO wake-up exercises …just 1 main lift

Main Lift #1 – Toes to the Sky

After 5 minutes, catch your breath & move onto….

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nothing – you’re done

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And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

7 Comments

  1. kevin@healthadviver

    September 4, 2010 at 3:00 am

    Well compiled…

  2. Rasen

    September 1, 2010 at 3:25 pm

    Thanks for your reply.
    I see your point for benching. I think plo as wake up and bench as main lift would be geared more for strength and then if you swap them round or used isometric as wake then did plos as main it could be used for power?/#

    Have you read ‘Infinite Intensity’ or ‘Never Gymless’ by ross enamait? His program design is basically as he explains goal orientated so one day would be strength, on conditioning,next power etc.. I think your deadpool workouts would be the perfect fit for power days as they really focus on power for the whole body.

  3. Rasen

    September 1, 2010 at 7:01 am

    I just realised something wrong with this workout after I read never gymless again. For the horizontal push it should be bench press as a wakeup exercise because it is a more strength based exercise then the plyo pushups should be main cos there is no deceleration and is more power based i think.

    • healthhabits

      September 1, 2010 at 7:27 am

      Rasen,

      Using a bench press as a warm-up exercise is another option. The problem for me is that we would need to use 2 different pieces of equipment to facilitate the isometric or heavy partial press needed to fully activate the FT fibers.

      Another option would be to have a spotter add manual resistance to create a custom isometric or partial press – a little dangerous, but possible

      Using the push-ups is easier in a busy gym

      On a related note, the video I chose for plyo push-ups may have been a little tame for you. These may be better options


  4. CLo

    August 25, 2010 at 5:48 am

    Thanks a lot,

    Great program so far. As a former varsity athlete, It’s just the right mix of functional power moves and total body work in a new format to shake things up.

    c

  5. CLo

    August 24, 2010 at 7:26 am

    Hey,

    Quick question about the workout…

    So you have the standing plank/bridge twice in the workout. Should you do one move (i.e. bridge OR plank) within a superset and then the other in the next superset? or alternate between bridge and plank within both supersets…

    follow?

    Thanks

    C

    • healthhabits

      August 24, 2010 at 9:07 pm

      The standing bridge/plank is meant to be performed in BOTH supersets – go as heavy as you can while still keeping your core super tight

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