linwood ham - WEEKs 5 & 6

LINWOOD - HERE IS WHAT I WANT TO RUN WITH FOR WEEKS 5 & 6. OUR GOALS HERE ARE INTRODUCING LARGER MOVEMENTS INTO THE FOLD. 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 ASKING YOU TO USE THE TWO MOBILITY WORKOUTS AND FUSE THEM INTO A FLOW FOR WARM UP BEFORE PROGRAM AND/OR USE AS A "LINWOOD CUSTOM YOGA" ONCE PER WEEK.

EQUIPMENT NEEDED THESE FIRST TWO WEEKS:

  • TRX
  • DUMBBELLS
  • CABLES

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:

DUMBBELL GOBLET SQUAT

  • PERFORM 8-12 REPS

  • Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE

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

DUMBBELL FLOOR PRESS

  • PERFORM THE MOVEMENT 10-12 REPS PER SIDE

  • REST FOR 60 SECONDS

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

DUMBBELL SINGLE ARM PUSH PRESS

  • PERFORM 5-8 REPS PER ARM USING A WEIGHT 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

DUMBBELL WINDMILLS

  • PERFORM THE MOVEMENT 5-8 REPS PER SIDE. THIS IS A SLOWER MOVEMENT AND WILL USE SMALLER WEIGHTS. ALL ABOUT CONTROL

  • REST FOR 60 SECONDS

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

TRX LOW ROW

  • PERFORM 12-20 REPS. CONTROL THE PULLING UP AND THE LOWERING BACK DOWN - DO NOT JUST DROP 

  • Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE

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

TRX LEG CURLS

  • PERFORM THE MOVEMENT 10-15 REPS PULLING THE HEELS TOGETHER. KEEP HIPS UP

  • REST FOR 60 SECONDS

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

 

 

FINISH WORKOUT A WITH CARDIO IN 10 MINUTES OF HIGH INTENSITY CARDIO BURSTS OF 1:1 WORK TO REST RATIO. 1 MINUTE OF WORK, 1 MINUTE OF REST X 10 ROUNDS FOR 10 MINUTES OF WORK.

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:

TRX oVERHEAD SQUATS

  • PERFORM 8-12 REPS

  • Rest for 10 seconds, MOVE IMMEDIATELY TO NEXT EXERCISE

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

TRX SIDE TO SIDE TUCKS

  • PERFORM THE MOVEMENT 10-12 REPS PER SIDE

  • REST FOR 60 SECONDS

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

CABLE LOW TO HIGH ROTATION

  • PERFORM THE ROTATION FOR 10-12 REPS PER SIDE

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

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

CABLE HORIZONTAL ROTATION

PERFORM MOTION 10-12 TIMES PER SIDE

  • REST FOR 45-60 SECONDS

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

CABLE LOW ROW OR SEATED CABLE ROW

  • PERFORM 10-12 TIMES STAYING SEATED IN A CONSISTENT BACK POSITION

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

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

CABLE HIP EXTENSIONS

  • PERFORM THE ROW FOR 8-10 REPS PER LEG

  • YOU MAY NEED TO HOLD ONTO A POST OR DOWEL FOR BALANCE. HOLD SUPPORT IN ARM ON SAME SIDE YOU ARE USING (IF NEEDED)

  • 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 (1:1 ratio) AFTER YOU COMPLETE 5 MINUTES OF STEPMILL

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