Workout Programs

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Bram
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Workout Programs

Post by Bram » Thu Apr 28, 2011 2:30 am

Endurance/Hypertrophy Phase for Upper Body and Core

*Recommended to be used after 2-3 weeks of training in the 15-20 rep range, or after a few months of training at any rep range.

Use for 2-3 weeks (or until progress stalls).

Perform with at least one rest day between workouts: such as Monday, Wednesday, Friday.

----

General Warm-Up: 10-15 minutes of cardio on a bike, elliptical, treadmill, etc.

Stretch Chest, Lats, Biceps, Triceps, Forearms, Wrists, Hip Flexors, Obliques

Main Exercises: Do 2-3 warm-up sets for chest and back exercises (50% of working weight x 9 reps, 75% of working weight x 9 reps)

DB Bench Press x 12-15 reps x 2-4 sets
and
Lat Pull-down - Overhand Grip x 12-15 reps x 2-4 sets
Alternate bench and pull-downs until all the sets are completed

DB Seated Shoulder Press x 12-15 reps x 2-4 sets
and
DB Lying Incline Bench Row w/ 1 second pause at the top x 12-15 reps x 2-4 sets

DB Skull-Crusher x 12-15 reps x 2-3 sets
and
DB Hammer Curl x 12-15 reps x 2-3 sets

Roman Chair Knee or Leg Raise x 12-20 reps x 2-3 sets
and
DB Side Bend x 8-12 reps x 2-3 sets

Cable Reverse Fly x 15-20 reps x 1-2 sets

DB Side Lying External Rotation x 15-20 reps x 1-2 sets

Stretch Chest, Lats, Biceps, Triceps, Forearms, Wrists, Hip Flexors, Obliques

1 hour

----

Note: used this routine with a new lifter (he had been lifting for 2 months prior to this). He followed the above for 2 days a week (Tuesdays and Thursdays). We followed it for 3 weeks and he made gains on reps or weight in roughly 8 out of 10 exercises each workout. The biggest gain was in lat pulldowns going from 70lbs for 3 sets in the 12-15 rep range, to 85-90lbs for 3 sets in the 12-15 rep range.

Note 2: for his next phase he will be moving to a hypertrophy phase (8-12 reps) and we will be switching all 10 exercises to other variations (towel grip assisted pull-ups for overhand lat pull-downs, etc.).
Last edited by Bram on Sat May 12, 2018 4:31 pm, edited 3 times in total.
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Re: Random Workouts

Post by Bram » Mon May 16, 2011 11:38 pm

Leg Program

This is my go-to format for leg training. Included are a few notes to allow you to modify it based on what exercises you choose.

Pre-Stretch

Calves, Hip Flexors, Glutes, Quads, Inner Thighs - Bent Leg (think of a Butterfly stretch), Hamstrings, Inner Thighs - Straight Leg, Knee Across Body - Bent Legged....If back squatting add Chest - Bent Arm (think Bent-Arm Doorway Stretch), Chest - Straight Arm

Quad 2-Legged (back squats, wall sits, leg press, hack squats, front squats) - Choose 1 variation, warm-up and then 3-4 work sets of 1-20 reps, if wall-sitting do 30-90 seconds per set

Quad 1-Legged (lunges, step-ups, 1-leg leg press, Bulgarian split-squats) - Choose 1 variation, warm-up and then 3-4 work sets of 5-15 reps each leg

Calves (seated, standing, 1-leg standing, dumbbell standing, leg press calf raise) - Choose 1 variation, warm-up and then 3-4 work sets of 1-20 reps

Hamstrings - Knee Flexion (lying hamstring curls, glute-ham raise, swiss ball hamstring curl, seated hamstring curl, kneeling hamstring curl) - Choose 1 variation, warm-up and then 3-4 work sets of 1-20 reps (if doing 1-legged versions do 5-15 reps)

Hamstrings - Hip Extension (45 degree lower back extensions, deadlifts, good mornings, 90 degree back extensions, 1-leg deadlifts) - Choose 1 variation, warm-up and then 3-4 work sets of 1-20 reps (if doing 1-legged versions do 3-10 reps)

Stretch:

Calves, Hip Flexors, Glutes, Quads, Inner Thighs - Bent Leg (think of a Butterfly stretch), Hamstrings, Inner Thighs - Straight Leg, Knee Across Body - Bent Legged

Notes: you can circuit the exercises or do them straight through e.g. squat for 10 reps, rest 1-1.5 minutes, repeat until all sets are done

Workout should take 60 minutes with warm-up sets.
Last edited by Bram on Mon Oct 08, 2018 4:43 pm, edited 2 times in total.
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Re: Random Workouts

Post by Bram » Sat May 21, 2011 2:15 am

Back, Biceps, Core

Lat Pulldown - Overhand
and
Lat Pulldown - Underhand

Lying Leg Raise
and
Side Bend

DB Hammer Curl
and
BB Reverse Curl

Band Reverse Fly
and
Seated Cable Row - Elbows In
and
Standing Cable Row - Elbows Up
Last edited by Bram on Thu Nov 08, 2018 8:18 pm, edited 2 times in total.
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Re: Random Workouts

Post by Bram » Thu Jun 02, 2011 2:05 am

Leg Workout

Band Terminal Knee Extension
and
Standing Slow Front Kick

BB Squats
and
1-Leg Calf Raises

DB Walking Lunges
and
Seated Calf Raises

Band Side Walk
and
Seated Adduction

Lying Hamstring Curl
and
45 Degree Lower Back Extension
Last edited by Bram on Thu Nov 08, 2018 8:20 pm, edited 2 times in total.
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Re: Random Workouts

Post by Bram » Thu Dec 01, 2011 1:40 am

Full-Body Workout

Band Terminal Knee Extension
and
Standing Slow Front Kick
and
Band Reverse Fly

DB Step-Ups
and
DB Bench
and
Seated Cable Row

Lying Leg Raise - Alternating Legs
and
Band Anti-Rotation Isometric

Lying Hamstring Curl
and
45 Degree Lower Back Extension
and
Band External Rotation
Last edited by Bram on Thu Nov 08, 2018 8:23 pm, edited 2 times in total.
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Re: Random Workouts

Post by Bram » Fri Dec 02, 2011 12:47 am

Full-Body Workout

Dynamic Warm-Up: Arm Circles, Hip Circles, Leg Swings, etc.

1-Leg Glute Bridge
and
Lying Band Reverse Fly

Wall Sit
and
Isometric Push-Up

Isometric V-Up
and
Hang from Pull-Up Bar

45 Degree Low Back Extension Isometric
and
Band External Rotation
Last edited by Bram on Thu Nov 08, 2018 8:25 pm, edited 2 times in total.
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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Re: Random Workouts

Post by Bram » Thu Feb 16, 2012 7:41 pm

Upper Body Workout - 2 Day a Week

Day 1

BB Bench - Work up to a heavy set of 5-8, 4 work sets
and
Reverse Fly's x 10-15 reps x 4 sets

DB Lateral Raise x 8-12 x 4 sets
and
BB Curl x 8-12 x 4 sets

Cable Triceps Push-Down x 8-12 x 3 sets
and
Cable Triceps Leaning Overhead Extension x 8-12 x 3 sets

Day 2

Chin-Ups or Lat Pull-Downs - Work up to a heavy set of 5-8, 4 work sets
and
Reverse Fly's x 10-15 reps x 4 sets

Seated Cable Rows x 8-12 x 4 sets
and
Cable Triceps Leaning Overhead Extension x 8-12 x 4 sets

BB Curls x 8-12 x 3 sets
and
BB Reverse Curls x 8-12 x 3 sets
Last edited by Bram on Tue Nov 13, 2018 6:12 am, edited 2 times in total.
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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Re: Random Workouts

Post by Bram » Fri Mar 02, 2012 4:00 pm

Full-Body Workout

Day 1

Dynamic Warm-Up: Hamstring Focused

Running in Place x 30 seconds x 3 rounds
alternating with
2-Arm Elbow Circles x 7-10 each direction Round 1, 1-Arm Circles Backwards x 7-10 Round 2, 1-AArm Circles Forwards x 7-10

Standing Twists x 7-10 each direction
and
Leg Swings Sideways x 7-10 each side
and
Leg Swings Back x 7-10 each side
and
Leg Swings Front x 7-10 each side
2 rounds

High Knees x 8-12 each side

Push-Up to Lunge to Twist x 10 each side

----

Band Reverse Fly x 15-20 reps
and
Push-Ups x Light Max (leave 2-3 in the bank)
and
Alternating Leg Raise with Crunch x 8-15 each leg
2-3 rounds

Band Terminal Knee Extension x 10-20 each side
and
Glute Bridge with Alternating Leg Extension x 8-15 each side
1-2 rounds

Pull-Ups or Lat Pulldowns x 8-12 reps
and
Lunges x 10-15 reps each
1-3 rounds

Plank Plate Shuffle x 3-5 plate piles per side
1-3 rounds

Bodyweight Rows x 10-20 reps
and
Deadlift's x 10-20 reps
1-3 rounds

Day 2

Dynamic Warm-Up: Hip Focused

Running in Place x 15-20 seconds
and
Jumping Jacks x 10-15
3 rounds

Overhead Squats x 8-15
and
1-Leg Standing Hip Circles x 5-7 each direction
and
Push-Up to Lunge x 7-10 each side
2-3 rounds

----

Band Reverse Fly x 15-20 reps
and
Push-Ups x Light Max (leave 2-3 in the bank)
and
Alternating Leg Raise with Crunch x 8-15 each leg
2-3 rounds

Band Side Walk
and
Adduction Exercise
1-2 rounds

Pull-Ups or Lat Pulldowns x 8-12 reps
and
Lunges x 10-15 reps each
1-3 rounds

Plank Plate Shuffle x 3-5 plate piles per side
1-3 rounds

Bodyweight Rows x 10-20 reps
and
Deadlift's x 10-20 reps
1-3 rounds

Stretch

Day 3

Dynamic Warm-Up: Waist Focused

Standing Twists x 7-10 each side
and
Ba Gua Tea Exercise x 8 each side
and
Lunge x 5-10 each leg
and
Standing High Knee x 8-10 each side
3-4 rounds

----

Band Reverse Fly x 15-20 reps
and
Push-Ups x Light Max (leave 2-3 in the bank)
and
Lunges x 10-15 reps each
2-3 rounds


Glute Bridge with Alternating Leg Extension x 8-15 each leg
and
Band Terminal Knee Extensions x 10-20 each leg
1-2 rounds
or
Band Side Walk
and
Adduction Exercise
1-2 rounds

Pull-Ups or Lat Pulldowns x 8-12 reps
and
Alternating Leg Raise with Crunch x 8-15 each leg
1-3 rounds

Plank Plate Shuffle x 3-5 plate piles per side
1-3 rounds

Bodyweight Rows x 10-20 reps
and
Deadlift's x 10-20 reps
1-3 rounds

Stretch
Last edited by Bram on Fri Nov 23, 2018 4:35 pm, edited 6 times in total.
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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Re: Random Workouts

Post by Bram » Mon Mar 05, 2012 7:41 pm

Chest, Shoulders, Triceps, Core

Band Reverse Fly x 20RM
and
Push-Ups x AMRAP
and
Decline Leg Raises x 20RM
2-4 sets

BB Bench x 12RM
and
Hanging Knee Raise x 20RM
2-4 sets

-----

DB Seated Shoulder Press x 15RM
and
DB Lateral Raise x 15RM
and
DB Side Bend Bend x 15RM
2-4 sets

or

Seated Cable Row x 15RM
and
Standing Cable Row x 15RM
and
45 Degree Side Bend x 15RM
2-4 sets
----

Triceps Pushdown 15RM
and
Straight-Arm Pulldown 15RM
and
Leaning Overhead Rope Triceps Extension 15RM
1-3 sets
Last edited by Bram on Tue Nov 13, 2018 9:34 pm, edited 2 times in total.
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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Re: Random Workouts

Post by Bram » Fri Mar 09, 2012 11:59 pm

Full-Body Dynamic Workout

1A) BB Glute Bridge
and
1B) Band Reverse Fly
3-4 rounds

2A) DB Wall Sit
and
2B) Medicine Ball Overhead Slams
3 rounds

or

2A) Box Jumps
and
2B) Medicine Ball Overhead Slams

3A) 1-Leg Jump Launching off Low Bench
and
3B) Medicine Ball Chest Pass

or

3A) Airdyne Sprints
and
3B) Medicine Ball Chest Pass

4A) Mountain Climbers
and
4B) 45 Degree or 90 Degree Side Plank

5) KB Swings
Rest 1-2 min's between sets

or

5) 45 or 90 Degree Isometric Low Back Extension (held at neutral)
Rest 1-2 min's between sets
Last edited by Bram on Thu Nov 15, 2018 9:32 pm, edited 2 times in total.
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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Re: Random Workouts

Post by Bram » Sat Mar 10, 2012 12:05 am

Back, Biceps and Abs Workout

Equipment: resistance bands and dumbbells

Band Reverse Fly
and
Band Standing Row - Elbows In
and
Dumbbell Hammer Curl
and
Alternating Lying Leg Raise
And
Crunch with Feet Elevated or Plank
3-4 rounds

A note: I've been giving people generally a much higher volume lately (2 biceps exercises, 2 rowing exercises, etc.). But the basic components of a back, biceps and abs program are here: rows, reverse flys, abs and curls.
Last edited by Bram on Fri Nov 16, 2018 8:20 pm, edited 2 times in total.
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Re: Random Workouts

Post by Bram » Wed Sep 18, 2013 7:51 pm

Back, Biceps, Abs

Lat Pull-Down or Chin-Ups x AMRAP (as many reps as possible) x 3-5 sets
note: add 5-10lbs a set to lat pull-downs unless form is compromised
and
Decline Leg Raises x AMRAP x 3-5 sets

Seated Cable Rows or Seated Hammer Rows x AMRAP (as many reps as possible) x 3-5 sets
note: add 5-10lbs a set unless form is compromised
and
Machine Reverse Fly's x AMRAP (as many reps as possible) x 3-5 sets
note: add 5-10lbs a set unless form is compromised

Barbell Curls x AMRAP (as many reps as possible) x 3-5 sets
note: add 5-10lbs a set unless form is compromised
note 2: rest 1-2 minutes between sets
Last edited by Bram on Fri Nov 23, 2018 4:38 pm, edited 2 times in total.
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Re: Random Workouts

Post by Bram » Tue Feb 25, 2014 5:11 am

Upper Body and Calf Routine

Day 1

Stretch Upper Body and Calves

DB Calf Raise x 4 sets of 10-20RM
Rest 1 minute between sets, stretch calves between sets

BB Bench x 4 sets of 10-20RM
and
Chin-Ups x 4 sets of AMRAP
or
Lat Pull-Downs Rest x 4 sets of 10-20RM

DB Side Bends x 3 sets x 8-15RM
and
Hanging Knee Raises x 3 sets of 10-20RM

Seated Cable Rows x 3 sets of 10-20RM
and
Triceps Pushdowns x 3 sets of 10-20RM

DB Seated Shoulder Press x 3 sets of 10-20RM
and
DB Curls x 3 sets of 10-20RM

Band Reverse Fly x 1-2 sets of 10-20RM

Band or DB External Rotation - Elbow by Side x 1-2 sets of 10-20 RM

Repeat Stretches

Day 2

Stretch Upper Body and Calves

DB Calf Raise x 4 sets of 10-20RM
Rest 1 minute between sets, stretch calves between sets

BB Bench x 4 sets of 10-20RM
Rest 1 minute between sets, stretch lats between sets

DB Side Bends x 3 sets x 8-15RM
and
Hanging Knee Raises x 3 sets of 10-20RM

Seated Cable Rows x 3 sets of 10-20RM
and
Triceps Pushdowns x 3 sets of 10-20RM

DB Seated Shoulder Press x 3 sets of 10-20RM
and
DB Curls x 3 sets of 10-20RM

Band Reverse Fly x 1-2 sets of 10-20RM

Band or DB External Rotation - Elbow by Side x 1-2 sets of 10-20 RM

Repeat Stretches
Last edited by Bram on Thu Nov 29, 2018 5:33 pm, edited 2 times in total.
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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Re: Random Workouts

Post by Bram » Thu Jul 31, 2014 1:41 am

This is a four workout program, the workouts can be done all in one week, or at least over a two week period.

It's recommended to take a day of rest before and after any workout and the full-body workout, otherwise they can be done in any order.

Example of Option 1 (all four workouts done each week):

Each Week

Monday - Back, Abs and Biceps
Tuesday - Chest, Shoulders and Triceps
Wednesday - Legs
Friday or Saturday - Full Body Athletic

Example of Option 2 (two workouts a week):

Week 1

Monday - Back, Abs and Biceps
Thursday - Chest, Shoulders and Triceps

Week 2

Monday - Legs
Thursday - Full Body Athletic

Back, Abs and Biceps

Low Traps x 2-4 sets
and
Vertical Pull (chin-up or lat pull-down) x 2-4 sets

Rows x 2-4 sets
and
Mid-Traps (Reverse Fly) x 2-4 sets

Biceps x 2-4 sets
and
Biceps (pick a different variation, e.g. reverse curl, hammer curl) x 2-4 sets

Abs x 2-4 sets
and
Abs (pick a different variation, e.g. leg raise, sit-up) x 2-4 sets

Chest, Shoulders, Triceps, Obliques

Chest Press x 2-4 sets
and
Chest Press (pick a different variation, e.g. push-ups, dumbbell bench, barbell incline bench) x 2-4 sets

Shoulder Raise or Shoulder Pressx 2-4 sets
and
Shoulder Raise (if both are shoulder raises, pick a different variation, e.g. dumbbell lateral raise, dumbbell front raise) x 2-4 sets

Triceps x 2-4 sets
and
Triceps (pick a different variation, e.g. push-downs, skull-crushers) x 2-4 sets

Obliques x 2-4 sets
and
External Rotation x 2-4 sets

Legs

Squats x 2-4 sets
and
Lunges x 2-4 sets

Straight-Leg Calves x 2-4 sets
and
Bent-Leg Calves x 2-4 sets

Adductors x 2-4 sets
and
Abductors x 2-4 sets

Hamstrings x 2-4 sets
and
Lower Back x 2-4 sets

Full-Body Athletic

Light Glute Extension (low load, focusing on activating the muscles) x 2-4 sets

Upper Body Explosive or Isometric Push x 2-4 sets
and
Lower Body Explosive or Isometric Push x 2-4 sets

Upper Body Explosive or Isometric Pull x 2-4 sets
and
Core Explosive or Isometric x 2-4 sets

Shins x 2-4 sets
And
VMO x 2-4 sets

Lower Body Explosive or Isometric Pull x 2-4 sets
Last edited by Bram on Wed Jan 09, 2019 1:45 pm, edited 8 times in total.
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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Re: Random Workouts

Post by Bram » Fri Sep 25, 2015 3:29 am

Full-Body Program

Day 1 - 3 sets each, up to 20 reps each exercise (up to 15 reps for lunges). Can be done every 2-7 days.

Example Mondays and Thursdays, Tuesdays and Fridays, just Mondays.

Squats
and
Chins or Lat Pull-Downs

Lunges
and
Rows

Calves
and
Biceps

Hamstrings
Rest 1-2 minutes between sets

Lower Back
Rest 1-2 minutes between sets

Day 2 - 3 sets each, up to 20 reps each exercise (up to 15 reps for obliques). Can be done every 2-7 days.

Example Tuesdays and Fridays, Wednesdays and Saturdays, just Tuesdays.

Bench Press or Push-Ups
and
Abs

Shoulder Press or Shoulder Raises
and
Obliques

Triceps
and
Abs

Reverse Flys
Rest 1-2 minutes between sets

External Rotation
Rest 1-2 minutes between sets
Last edited by Bram on Wed Feb 13, 2019 8:01 am, edited 2 times in total.
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Re: Random Workouts

Post by Bram » Sun Nov 15, 2015 7:48 pm

Chest/Shoulders/Triceps/Abs

Leg Raise + Crunch x Max Reps
and
Push-Ups x Max Reps
3-4 rounds

Side Bend on 45 Degree Machine [3 second concentric] x Max Reps
and
DB Lateral Raise x Max Reps
3-4 rounds

Jump Rope x 1 minute
and
Triceps Pushdown x Max Reps
3-4 rounds

DB Side Lying External Rotation x Max Reps
3-4 rounds
Last edited by Bram on Thu Feb 14, 2019 10:53 pm, edited 2 times in total.
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Re: Random Workouts

Post by Bram » Thu Nov 26, 2015 5:42 pm

Deleted
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Re: Random Workouts

Post by Bram » Wed Jan 17, 2018 4:00 pm

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Re: Random Workouts

Post by Bram » Tue Feb 06, 2018 4:21 pm

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Re: Random Workouts

Post by Bram » Mon Feb 26, 2018 7:43 pm

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Re: Random Workouts

Post by Bram » Thu Mar 01, 2018 10:18 pm

Deleted
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Re: Random Workouts

Post by Bram » Mon Apr 30, 2018 7:42 pm

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Re: Workout Programs

Post by Bram » Sat Jun 16, 2018 6:45 am

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Re: Workout Programs

Post by Bram » Wed Sep 12, 2018 11:28 pm

Full-Body Athletic Workout

Do 2-3 sets each of: jump rope x 30 seconds, 15 jumping jacks, 15 overhead squats, 7 spider-man's each side and 7 crescent kicks in and out each leg

Band Reverse Fly x 2 sets x 10-20 reps
and
Gluteal Bridge - Light to Medium Resistance x 2 set x 10-20 reps

-

Light sets of each exercise to warm-up...

Medicine Ball Slams x 10-20 x 3-4 rounds
and
Air-Dyne Sprints x 30 seconds-1 minute x 3-4 rounds

Burpee with Push-up x 10-20 x 3-4 rounds
and
Roundhouse Kick to Heavy Bag x 5-10 each leg x 3-4 rounds

Band, Dumbbell or Cable External Rotation - Elbow by Side x 10-20 each x 2 sets
and
45 Degree Low Back Extension Isometric x 30-90 seconds x 3-4 sets

Stretch Full-Body
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Re: Workout Programs

Post by Bram » Wed Mar 06, 2019 8:15 pm

Back and Leg Workout - Glute Emphasis

Client has weak hips related to an injury suffered deadlifting prior to us working together.

Wall Sit with Mini-Band Around Knees x 45-90 seconds
and
Band Reverse Fly x 10-20
3 sets

DB Stationary Lunge with Jumpstretch Band Around Knee - Band Pulls Knee Inwards, Drive Knee Out to Keep it Centered x 10-15 each leg
and
Band Assisted Chin-Ups x 8-15
3 sets

Glute-Ham Raise x 5-10
and
DB Hammer Curls x 8-15
3 sets

KB Deadlift with Jumpstretch Band Around Waist - Squeeze Glutes at top of Rep x 8-15
and
TRX Rows x 10-20
3 sets

I liked this workout because this is a very standard approach, but the addition of the bands allowed us to extra emphasize the glutes with 3 different exercises (lunges, deadlifts and squats).
"Penetrating so many secrets, we cease to believe in the unknowable. But there its sits nevertheless, calmly licking its chops." - H.L. Mencken

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