Best Body Workout – 2011 – Week 51 – Day 1

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Today’s workout takes the concept of muscle confusion to a very unique place.

Hopefully, I can explain the concept clearly enough in this post. It would be much easier to explain myself if we were working together in your gym and I could make corrections on the spot…but so be it.

If you have any confusion, don’t hesitate to comment. Odds are if something isn’t clear to you, it isn’t clear to a whole bunch of other people.

WORKOUT WARM-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

In this workout, we’re going to hit muscle groups with:

1. The slo-mo protocol we used last week, followed immediately by
2. A stretch of the opposing muscle groups (ie. biceps/triceps), followed immediately by
3. A repeat of the first exercise using an explosive, high speed movement

We’ll work 5 muscle groups per workout – each workout should take around 60 minutes.

Exercise #1 – Chest Press

5 Sets of the Following:

• Choose a weight you could perform 15-20 reps with
• Perform 5 reps as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up.
• If you aren’t dying on rep #5, you need to either slow down or increase the weight
• Next, I want you to stretch your back like the video below

• After stretching the back, I want you to…
• Go back to the bench press and bang out 5 more reps with the same weight
• Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

After your 5th set, we’re moving on to…

Exercise #2 - Pulldowns or Chin-ups

5 Sets of the Following:

• Choose a weight you could perform 15-20 reps with
• Perform 5 reps as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up.
• My less powerful clients hang a stretch band from the chin-up bar to do assisted chins for the slo-mo set
• Next, I want you to stretch your pecs like the video below – you can use a tennis ball or one of those soft yoga/pilates balls

• After stretching the chest, I want you to…
• Give me more 5 more reps of Chins/Pulldowns with the same weight
• Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

After your 5th set, we’re moving on to…

Exercise #3 - Hanging Leg Raises

Bodyweight only – hanging or elbows – straight leg or bent knee

• 5 reps super slo-mo
• Stretch your glutes…

• After stretching your butt, I want you to…
• Give me more 5 more reps of Hanging Leg Raises
• Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

Note: I DO NOT WANT TO SEE ANYONE WHIPPING THEIR LOWER SPINE BACK & FORTH. Let your hip flexors do the work people!!!

After your 5th set, we’re moving on to…

Exercise #4 – Reverse Hyperextensions 

• 5 reps, performed as slowly as possible while still keeping the movement smooth.
• Next, I want you to stretch your hip flexors

• After stretching your butt, I want you to…
• Give me more 5 more reps of Reverse Hypers using a stretch band or a Medicine Ball or DB held between your feet for resistance
• Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

NOTE: Same warning as above – let your glutes do most of the work

At this point, you may be totally gassed out.

If not….

Exercise #5 - 100 Reps of Standing Dumbbell Shoulder Laterals

You can lower the weight all the way down to nothing, but you can’t stop lifting until you’ve given me 100 reps

After that, you’re done for the day.

Stretch and go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday is back into the pain cave.

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