linwood ham - WEEKs 3 & 4

LINWOOD - HERE IS WHAT I WANT TO RUN WITH FOR WEEKS THREE AND FOUR. OUR GOALS HERE ARE ABOUT GETTING THE BODY CLOSER TO BIGGER MOVEMENTS BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

THESE NEXT TWO WEEKS CONSISTS OF TWO (2) WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS. SO ONE WEEK YOU MAY DO ONE WORKOUT TWICE, THE OTHER ONCE. I AM ALSO INCLUDING THE NEXT SECTION OF MOBILITY PATTERNS FOR YOU ON A SEPARATE LINK.

IN ADDITION, I WOULD LOVE YOU TO GET AT LEAST ONE YOGA CLASS IN PER WEEK.

EQUIPMENT NEEDED THESE FIRST TWO WEEKS:

  • TRX
  • DUMBBELLS
  • BOX OR BENCH
  • CABLES
  • PARALLETTES OR YOGA BLOCKS

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

WORKOUT A:

LATERAL STEP UPS

  • PERFORM 8-12 REPS PER LEG USING A BOX AT A HEIGHT THAT YOU CAN CONTROL BUT BE CHALLENGED WITH 

  • Rest for 45 seconds

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

LEANING PLANK

  • PERFORM A REP FOR 40-60 SECONDS (NOTICE THE LEAN THAT BRINGS HANDS TOWARDS THE TRUNK AND HEELS WAY AHEAD OF TOES) 

  • Rest for 45 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

CLOSED STANCE SQUATS

  • PERFORM 12-15 REPS WITH A GOAL TO KEEP THE ANKLES/KNEES TOGETHER AND HEELS DOWN

  • Rest for 45 seconds

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

CATERPILLAR WALK

  • COMPLETE 5-6 REPS OF THIS MOVEMENT WALKING THE HALL OR THE LENGTH OF STUDIO

  • Rest for 30 seconds

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

BACK LUNGE TO HIGH KNEE

  • PERFORM 10-12 REPS PER LEG AND DELIVER A STRONG KNEE TUCK AT THE TOP 

  • Rest for 30 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

ASYMMETRICAL PUSH UPS 

  • FIND A BALL, STEP, OR BLOCK TO GIVE UNEVEN HEIGHT FOR HANDS

  • COMPLETE 5-8 REPS/SIDE PER SET

  • Rest for 60 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

 

 

FINISH WORKOUT A WITH CARDIO IN 10 MINUTES OF HIGH INTENSITY CARDIO BURSTS

WALK - JOG OR JOG - RUN

BATTLING ROPE INTERVALS

PACED ROW - SPRINT ROW

PACE CYCLE - SPRINT CYCLE

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.74 = LOW RANGE OF HEART RATE

EMHR X  0.91 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES

WORKOUT B:

PITCHER'S STEP UP

  • PERFORM 8-12 REPS PER LEG USING A BOX AT A HEIGHT THAT YOU CAN CONTROL BUT BE CHALLENGED WITH 

  • Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

LATERAL STEP OVERS

  • PERFORM THE MOVEMENT 10-12 REPS PER SIDE

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SUPER SET THREE (3) TIMES RESTING BETWEEN EACH SET

BAND OR CABLE HORIZONTAL ROW

  • PERFORM THE ROW FOR 10-12 REPS PER

  • REST FOR 10 SECONDS AND MOVE IMMEDIATELY TO THE NEXT MOVEMENT

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

BAND OR CABLE HI TO LOW ROTATION

PERFORM MOTION 8-10 TIMES PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SUPER SET FOUR (4) TIMES RESTING BETWEEN EACH SET

TRX ROLLOUT

  • PERFORM A "SUPERMAN-LIKE" REACH 12-15 TIMES

  • REST FOR 10 SECONDS AND MOVE IMMEDIATELY TO THE NEXT MOVEMENT

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SUPER SET

TRX LOW ROW

  • PERFORM THE ROW FOR 10-12 REPS PER

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SUPER SET FOUR (4) TIMES RESTING BETWEEN EACH SET

FINISH WORKOUT B WITH CARDIO IN 10 MINUTES OF HIGH INTENSITY CARDIO BURSTS

WALK - JOG OR JOG - RUN

BATTLING ROPE INTERVALS

PACED ROW - SPRINT ROW

PACE CYCLE - SPRINT CYCLE

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 74-91% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.74 = LOW RANGE OF HEART RATE

EMHR X  0.91 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES