WARM UP – 6 TO 8 MINUTES
MOBILITY – LAT AND WRIST (WORKING ON FRONT RACK POSITION)
STRENGTH- OTHER STRENGTH DAYS MAY BE PERFORMED AS WELL.
POWER CLEANS – 3 X 4 @ 75%
COMPLEX – 2 X RDL, 2 X HANG CLEANS 2 X SQUAT CLEAN 3 SETS
SPLIT LUNGE JUMPS – 3 X 20
METABOLIC CONDITIONING – 15 MINUTE LANDMINE WORKOUT
10 X SQUATS WITH LANDMINE
10 X ROW WITH LANDLINE 5 EACH SIDE
10 X SIT UP WITH LANDMINE
10 X ROTATIONAL TWIST
10 X SHOULDER PRESS 5 EACH SIDE.
STRETCH/COOL DOWN
WARM UP – 6 TO 8 MINUTES
MOBILITY– SHOULDER MOBILITY
MUSCULAR STRENGTH-
DB BENCH PRESS – 3 X 10 @70%
DB BANDED FLYS – 3 X 12
DB SKULL CRUSHERS – 3 X 12
1 SET OF PUSH UPS TILL FAILURES
METABOLIC CONDITIONING– ASCENDING LADDER BY 2’S OF THE FOLLOWING:
DECLINE PUSH UPS
KB SWINGS
KB TWO HAND PRESS OVERHEAD
STRETCH/COOL DOWN
WARM UP – 6 TO 8 MINUTES
MOBILITY – WRIST AND ANKLE (ROLL OUT GOLFERS AND TENNIS ELBOW)
STRENGTH-
HANG CLEANS – 3 X 3 @ 60%
PRACTICE TAKE OFF FROM FLOOR – 3 X 5
DB SQUAT JUMPS – 3 X 8
METABOLIC CONDITIONING – EMOM FOR 20 MINUTES
1 X 30 X YD SPRINT
5 X PUSH UPS
3 X HALF BURPEES.
STRETCH/COOL DOWN
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP FLEXOR AND HIP FLEXOR ROLL OUT
STRENGTH –
DB KB SQUAT – 3 X 15
KB OR DB LUNGES – 3 X 8 EACH LEG
PARTNER HAM CURLS – 3 X 8
METABOLIC CONDITIONING– CHIPPER
50 X SPLIT LUNGE JUMPS
50 X PUSH UPS
50 X HEISMANS
50 X GROUND TO OVERHEAD
50 X HOLLOW ROCKS
50 X DB ROWS
STRETCH/COOL DOWN
KNOW ANYONE THAT IS LOOKING COMPETE IN A PHYSIQUE OR BIKINI COMPETITION! WE ARE TAKING MORE COMPETITORS FOR THE UPCOMING SHOWS IN OCTOBER AND NOVEMBER!
WARM UP – 6 TO 8 MINUTES
MOBILITY- INTERNAL AND EXTERNAL ROTATION
MUSCULAR STRENGTH-
DB BENCH PRESS – 3 X 12 @ 65%
DB BENCH- DROP TO 40% AND REP AT AS MANY AS POSSIBLE
DB INCLINE PRESS – 3 X 8
METABOLIC CONDITIONING- 5 ROUNDS
10 X CLOSE GRIP FEET ON BENCH PUSH UPS
15 X SUPERMANS
20 X JUMPING JACKS
25 X DB CHEST FLYS
30 X MT CLIMBERS
STRETCH/COOL DOWN
WARM UP – 6 TO 8 MINUTES
MOBILITY – LOW BACK SMASH, QL SIDE SMASH 2 MINUTES ON EACH SIDE
MUSCULAR STRENGTH-
DEADLIFT – 3 X 8 @ 65% FROM DEFICIT (STAND ON A PLATE)
LANDMINE ROWS – 3 X 12 EACH ARM
BANDED PARTNER BLOWOUT – 3 X 20
METABOLIC CONDITIONING –
BUY IN: 500 SINGLE SKIPS
12 MINUTE AMRAP
10 X CAPTAIN CHAIRS ABS
5 X FLIP SQUATS
10 X KB CURLS
5 X SPLIT LUNGE JUMPS
CASH OUT: 500 SINGLE SKIPS
MACRO DIETING WORKS!!! ABS ARE MADE IN THE KITCHEN. IF YOU WANT A CHISELED, SHREDDED PHYSIQUE, YOU HAVE TO START TRACKING WHAT GOES IN YOUR MOUTH AND THEN ADJUST YOUR MACRO NUTRIENTS ACCORDINGLY.
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP FLEXOR AND HIP FLEXOR ROLL OUT
STRENGTH –
BACK SQUAT – 3 X 6 @ 65%
WALKING KB SWINGS – 3 X 10
SIDE LATERAL LUNGES – 3 X 10
METABOLIC CONDITIONING– 5 ROUNDS FOR TIME
1 MINUTE OF SUMO DEADLIFT HIGH PULL
1 MINUTE OF SEE THE LIGTHS
1 MINUTE OF MAN MAKERS
STRETCH/COOL DOWN
TEMPLE IS A GROUP AND PERSONAL TRAINING STUDIO ONLY! WITH NO INTIMIDATION OF THE LARGE GYM. THROUGH OUR EXERCISE AND STRENGTH PROGRAMS WE HAVE MANAGED TO CHANGED PEOPLES LIVES. EVERYTHING FROM ATHLETES, POWERLIFTING, TO BIKINI COMPS AND JUST PURE WEIGHT LOSS!
WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLL LATS AND SHOULDER MOBILITY
MUSCULAR STRENGTH– STRENGTH CYCLE BEGINS AGAIN!!!
DB BENCH PRESS – 3 X 15 @ 60%
DB STATIC HOLD (HALF WAY DOWN) – HOLD FOR 3 SETS OF 30 SECONDS
DB NEGATIVE INCLINE PRESS – PARTNER UP 3 X 3 SUPER SLOW ON WAY DOWN.
METABOLIC CONDITIONING – 21 15 9 OF THE FOLLOWING:
FEET ON THE BENCH PUSH UPS
BENCH DIPS
DB SKULL CRUSHERS
BOX JUMPS ON BENCH
LEG RAISES ON BENCH (DRIVE FEET TO THE CEILING)
STRETCH/COOL DOWN
TEMPLE FITNESS M4 COED – YOU MAY HAVE NOTICED WE HAVE BEEN MAKING SOME CHANGES. THE RACKS I AM HOPING WILL BE IN TOMORROW. WE MAY HAVE TO MAKE DUE FOR THE NEXT FEW DAYS. NO WORRIES. THIS IS OUR DELOAD WEEK ANYWAYS. EVERYTHING IS SUPPOSED TO BE SUPER LIGTH THIS WEEK. EXPECT HIGH VOLUME.
WARM UP – 6 TO 8 MINUTES
MOBILITY – SPEND A GOOD TIME GOING THROUGH HIP MOBILITY AND FOAM ROLLING
STRENGTH – DELOAD WEEK
METABOLIC CONDTIONING – 50, 40, 30, 20, 10
SIT UPS
PUSH UPS
AIR SQUATS
STRETCH/COOL DOWN
DEADLIFT – MAX DEADLIFT….BE CAREFUL: GOOD WARMUPS AND DONT MAKE BIG JUMPS IN WEIGHT.
ONE ARM DB ROWS – 3 X 6
PULL UPS – 3 X AMAP
10 X BROAD JUMPS
15 X KNEES TO ELBOWS
20 X BURPEES
