Best Body Workout – 2011 – Week 52 – Day 1
Same workout as last week.
NOTE – This is your second time through this workout. If the volume is too much or it takes too long, instead of skipping the latter exercises, it’s better to reduce the number of sets for each exercise.
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 – 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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