Saferstein 12.15.20
BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.
EQUIPMENT NEEDED THIS WEEK:
KETTLEBELLS WITH VARIOUS WEIGHTS
BARBELL & RACK
SLED
PULLUP BAR/LAT PULL MACHINE/ASSISTED CHIN MACHINE
DUMBBELLS WITH VARIOUS WEIGHT
SELECTORIZED LAT PULL AND ROW
MEDBALL FOR SLAMS LOCATED BETWEEN THE SQUAT RACKS
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
Squat, cURL, pRESS
PERFORM 8-10 REPS @ a weight you can do for 10-12 reps
MOVE IMMEDIATELY TO gOBLET sQUAT
GOBLET SQUATS
PERFORM 10-12 REPS WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS
MOVE IMMEDIATELY TO STEP UPS
STEP UPS
LEFT LEG PERFORM 12-15 REPETITIONS
RIGHT LEG PERFORM 12-15 REPETITIONS
STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED
BARBELL BENCH PRESS
PERFORM 8-10 REPS @ a weight you can do 10-12 times
MOVE IMMEDIATELY TO DUMBBELL PUSH PRESS
DUAL DUMBBELL/KETTLEBELL PUSH PRESS
PERFORM 10-12 REPS WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS
MOVE IMMEDIATELY TO LATERAL RAISE
LATERAL RAISES
USING DUMBBELLS, BANDS, OR CABLES PERFORM 12-15 REPETITIONS
STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED
FINISH DAY ONE WITH CARDIO IN 20-25 MINUTES OF STEADY STATE ON THE STEPMILL OR SOMETHING CHALLENGING ON A PIECE OF CARDIO YOU ARE COMFORTABLE WITH
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
1500 FEET ON JACOB'S LADDER OR 2400M ON ROWER
OR 60-75 MINUTES ON A BIKE
MOBILITY WORK AFTERWARDS
DAY THREE - CIRCUIT DAY :-)
RESISTED CRUNCHES
PERFORM 15-20 REPS
MOVE IMMEDIATELY TO MEDBALL SLAMS
MEDBALL SLAM
PERFORM 12-15 REPS WITH A 25-35LB RED BALL
SORRY CORRUPTED VIDEO - NO DEMO
MOVE IMMEDIATELY TO LEG CURLS
STABILITY BALL LEG CURLS
PERFORM 15-20 REPS
MOVE IMMEDIATELY TO LAT PULL IN PLANK
LATERAL BOUNDS
PERFORM 10-12 REPS/SIDE
MOVE IMMEDIATELY TO SLED PUSH
SLED PUSH OR FARMERS CARRY
PERFORM ONE ROUND TRIP DOWN HALL AND BACK. 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. WALK 3-4 MILES
2. ROW 5000M
3. STEPMILL FOR 100 FLIGHTS
DAY FIVE - HINGE AND PULL DAY
SUMO DEADLIFT or KB Box Deadlift
PERFORM 8-10 REPS @ 70% OF estimated max (or guess it)
MOVE IMMEDIATELY TO SINGLE LEG DEADLIFT
SINGLE LEG DEADLIFT
PERFORM 10-12 REPS/SIDE WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS
MOVE IMMEDIATELY TO CABLE LOW ROW
CABLE LOW ROW
PERFORM 12-15 REPETITIONS
STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED
PULLUP OR CHIN UP- USE BAND OR ASSISTED CHIN UPS
PERFORM 8-10 REPS
MOVE IMMEDIATELY TO CABLE ROW
CABLE ROW
PERFORM 10-12 REPS/ARM WITH A WEIGHT THAT YOU WOULD LIKELY BE ABLE TO DO FOR 15 REPS
MOVE IMMEDIATELY TO LAT PULLDOWN
LAT PULLDOWN MACHINE OR RINGS
PERFORM 12-15 REPETITIONS
STOP. REST 90 SECONDS AND REPEAT UNTIL 3-4 ROUNDS ARE COMPLETED