Best Body Workout – 2011 – Week 51 – Day 2
Today’s workout employs the same concepts as yesterday but focuses on different movements / body parts.
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:
- The slo-mo protocol we used last week, followed immediately by
- A stretch of the opposing muscle groups (ie. biceps/triceps), followed immediately by
- 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 – Back Row – standing or seated – machine, cable, barbell
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 chest by grabbing a wall/post or following the video below
- After stretching your pecs, I want you to…
- Go back to the row 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 - Goblet or Bodyweight Squats
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.
- Next, I want you to stretch your hamstrings
- After stretching your hammies, I want you to…
- Give me more 5 more reps of Jumping Bodyweight Squats
- Unlike the guy in the video, I want you to pause between each rep, lower yourself under normal speed AND explode up as quickly & powerfully as possible…fast, fast, fast
After your 5th set, we’re moving on to…
Exercise #3 - Hip Thrusts - barbell
- 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
- Next, I want you to stretch your hip flexors & quads
- After stretching your quads & hip flexors, I want you to…
- Give me more 5 more reps of Hip Thrusts
- 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 #4 – Bicep Curls
- Choose a weight you could perform 15-20 reps with
- Perform 5 reps with each arm as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up
- Next, I want you to stretch your triceps
- After stretching your triceps, I want you to…
- Grab a heavier dumbell - Choose a weight you could perform 7-10 reps with
- And give me 5 explosive reps
- Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast
At this point, you may be totally gassed out.
If not….
Exercise #5 - 5 Minutes of Prone Plank / Bridge
You’re going to need a clock/stopwatch/Gymboss timer for this.
Odds are no one is going to do this in one set, so remember to stop the timer when you collapse in a heap on the floor. Catch your breath a little bit and get back up in that plank position.
After that, you’re done for the day.
Stretch and go home
Tomorrow, do some easy cardio & stretching (lots of stretching)
Friday will be a similar workout with different exercises hitting different muscle groups / movements.
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