Health Habits Workout -Week 35/Day 2 – The Deadpool Workouts
It’s Week 3 – 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
Using 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
- Using 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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