Welcome to Week 16 – Workout 1.
In this phase, we’re making 2 changes:
If you thought 8 sets of 6 reps was rough, wait until you do 12 sets of 4 reps.
5 Minutes of the following 4 Mobility Exercises:
1. 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
2. Rolling Like A Ball
4. Lateral Lunges
5 Minutes of the following Muscle Warm-Up Exercises
I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout
Instead of 3 supersets of 2 exercises for a total of 6 exercises, we’re keeping it very simple this time.
This will get your nervous system all charged up and help you perform better on the work set.
For the neural activation warm-up exercise, I would recommend Explosive Push-ups off of a floor/bench/wall
Standing presses with a barbell is the most challenging option and the one that I recommend…but as you fatigue, your balance is going to suffer and the potential for a weightlifting accident increases. So, feel free to use a seated shoulder press machine. It’s slightly less effective but increases your stability & your safety.
For the neural activation warm-up exercise, I would recommend 5 reps of Overhead Presses with a light exercise band or Medicine Ball Overhead Press & Throw
For the neural activation warm-up exercise, I highly recommend 6 reps of Ankle Jumps
Stretching – minimum 10 minutes
Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps
If you’re interested in gaining some size, perform each of these workouts 2x per week
It all depends on your goals
You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.