Safertstein 2.21.21 6 Weeks
EQUIPMENT NEEDED THIS WEEK:
KETTLEBELLS WITH VARIOUS WEIGHTS
BARBELL & RACK
PULLUP BAR/LAT PULLDOWN/ASSISTED CHIN MACHINE/CABLE COLUMN
DUMBBELLS WITH VARIOUS WEIGHT
STABILITY BALL
CABLE COLUMN OR FUNCTIONAL TRAINER
BROOMSTICK, DOWEL, OR PVC PIPE FOR MOBILITY DAYS
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.
DAY ONE - SQUAT & PRESS DAY
FLAT BENCH PRESS
PERFORM 5-6 REPS
MOVE IMMEDIATELY TO gOBLET sQUAT
GOBLET SQUATS
PERFORM 5-6 REPS WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 8 REPS
MOVE IMMEDIATELY TO SQUAT TO LOW ROW
SQUAT TO LOW ROW
PERFORM 12-15 REPETITIONS
USE AN ATTACHMENT THAT WORKS FOR GRIP
STOP. REST 90 SECONDS AND REPEAT UNTIL 5 ROUNDS ARE COMPLETED
CABLE CHEST FLY
PERFORM 8-10 REPS PER ARM
ENGAGE CORE!!!!
MOVE IMMEDIATELY TO DUMBBELL LATERAL LUNGE
DUMBBELL LATERAL LUNGES
PERFORM 10-12 REPS PER SIDE
MOVE IMMEDIATELY TO LATERAL STEP OVERS
LATERAL STEP OVERS
USING DUMBBELLS, PERFORM 10 REPETITIONS (OVER & BACK = 1REP)
STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED
FINISH DAY ONE WITH CARDIO IN 22-28 MINUTES OF STEADY STATE ON THE STEPMILL
I DO NOT CARE IF YOU ARE MOVING AT LEVEL 4 OR LEVEL 20. JUST KEEP MOVING. ALTERNATE BETWEEN SINGLE STEPS AND DOUBLES IF YOU ARE BORED. THIS WILL BE YOUR GO-TO PIECE FOR THE NEXT FEW MONTHS - SO GET COMFY WITH IT.
DAY TWO - CARDIO DAY
100-120 flights on stepmill - smile when doing it too
MOBILITY WORK AFTERWARDS
DAY THREE - CIRCUIT DAY :-)
FLEX ARM HANG ON ASSISTED CHIN
PERFORM A 20-30+ SECOND HOLD IN CHINUP OR PULLUP POSITION
MOVE IMMEDIATELY TO CABLE PUNCHES
CABLE PUNCHES
PERFORM 12-15 REPS/ARM
MOVE IMMEDIATELY TO JUMP SQUATS
JUMP SQUATS
PERFORM 10-15 REPS
MOVE IMMEDIATELY TO PUSH PRESS
ONE ARM PUSH PRESS
PERFORM 10-12 REPS/ARM WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS
MOVE IMMEDIATELY TO SLED PUSH/FARMERS CARRY
SLED PUSH OR FARMERS CARRY
KEEP ARMS EXTENDED AND STAY LOW. HAVE 70-90LBS ON SLED TO START
NO VIDEO
STOP. REST 90 SECONDS AND REPEAT UNTIL 4-5 ROUNDS ARE COMPLETED
FINISH WITH MOBILITY WORK. NO CARDIO TODAY
DAY FOUR - STEADY STATE CARDIO
3 OPTIONS:
1. BIKE 5-6 MILES
2. ROW 5300M
3. STEPMILL FOR 150 FLIGHTS (NOT A TYPO)
DAY FIVE - HINGE AND PULL DAY
deficit DEADLIFT
PERFORM 5-6 REPS @ 85% OF max
MOVE IMMEDIATELY TO SINGLE LEG DEADLIFT
SB LEG CURLS
PERFORM 20 REPS
MOVE IMMEDIATELY TO BODYWEIGHT BACK LUNGES
BACK LUNGES
PERFORM 10-12 REPETITIONS/LEG
STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED
LOW BACK EXTENSIONS
PERFORM 8-10 REPS
MOVE IMMEDIATELY TO DB ROW
ONE ARM DB ROW
PERFORM 6-8 REPS/ARM WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 8-10 REPS
MOVE IMMEDIATELY TO HOLLOW ROCK
HOLLOW ROCK
PERFORM 12-15 REPETITIONS
STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED