-6 Weeks
-Grocery Lists and Meal Plans
-Individualized macros
-Weekly Accountability & Check in’s
CrossFit:
25 Wall Balls (20/14)
50/45 Calorie Row or 40/35 Cal Bike or 800m Run
75 Overhead Squats 45/35lb bar
100 Double Unders
Can anyone make it back to the OHS on the 2nd round?!
Booty Crew:
The goal for today is to add 5% to whatever you lifted last week for parts A & B. Keep track if you normally don’t. We will be spending 4 weeks like this.
A.) 4x:
2 min Deficit Hip Thrusts
2 min Deficit Reverse Lunge
1 min rest
B.) 4x:
2 min Barbell Glute Bridge
2 min Curtsy Lunges
1 min Rest
C.) 4-5x :45/:15
1/2 Burpee
Rt leg Single Leg KB Suitcase Deadlift
Left Leg Single Leg KB Suitcase Deadlift
Squat Curls
Reverse Sit Up
Sweat:
4 Rounds:
200m Run
200m Row
5 Rounds:
15 DB Push Press 50/35s
10 Burpees
6 Rounds:
15 Russian KB Swings 70/53
15 Sit-Ups
*Feet anchored on the outside of the KB to go faster
7 Rounds:
10 Plate Rows (55/35lb. Plate)
10 Plate Push-Ups
https://www.youtube.com/watch?v=f283li7YZuE
Daily D:
10 DB Deadlifts 50/35s
10 Toes-To-Bar
Rest 1min. Repeat 4 Rounds.
10 Air Squats
20 Double Unders
Rest 1min. Repeat 4 Rounds
Full Body Aesthetics Week 4 Day 22:
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
Rest 2-3min. between sets.
Chest:
15-20 Landmine Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=pJle2ZV4sFo
Back:
10-12 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY
Shoulders:
6min. to finish…
100 “Thumb up” DB Lateral Raises.
*You don’t need much weight on these 5-10lb. for ladies and 10-15lbs. for men. You should get about 20-25 in one shot. Then shake the arms out and chip away with sets of 10. If you can 50 right out the gate, it’s too light!
https://www.youtube.com/watch?v=Apz4rljN0VM
Triceps:
10-12 Banded Overhead Extensions.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine on this, use it! This is just the minimal equipment version.
https://www.youtube.com/watch?v=bz2KI9voi7Y
Biceps:
10-12 Banded Straight Bar Curls.
Rest 90sec. Repeat For 3 Total Sets.
*Again, if you have access to a cable machine on this, use it!
https://www.youtube.com/watch?v=CKsfPNOgam4
Abs:
8 Rounds: (4min. Total)
20sec. of DB Russian Twists
10sec. Rest
https://www.youtube.com/watch?v=N5j0NbJvH4o
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)
6-8 Reps Back Squat
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….