Morning routine
A1 vacuum
A2 overhead reach and contract
A3 quarter turns
A4 vacuum
1-4 sets, hold positions as long as possible, 60 second break between rounds
Gym routine
A1 low back supported crunches – 6-10 reps
A2 reverse crunches – 6-10 reps
A3 external rotations – 4-6 reps
A4 lying reach and contract
A5 hanging ab raises – 6-10 reps
1-4 sets, 60 seconds between rounds
What is sheer force? What produces it? Why is it not a bad thing?
What is torque?
Why is bone to bone muscle force all that really matters for hypertrophy?
What do I mean when I say “activation, alignment, profiles and bracing” are everything for exercise design for hypertrophy.
How do I adjust the intensity (amount of weight I train with) through prep?
Why do I never do flat barbell bench press, back squats or tbar rows?
Why do I see almost zero application to tbar rows?
Why do I think food quality matters?
How do you know if you have a good trainer/coach?
What are my top 5 pre workout ingredients?
How do you know where to start with a prep diet?
High or low carb? High or low fat? How do you know?
Why do I ALWAYS use a wedge when I squat?
Why do I not eat carbs for breakfast or before I train? (Ever)
How do I adjust training volume thru prep?
How do I chose to do HIT or steady state?
How do I program doubles?
How do I adjust nutrition through prep?
Why do I have my lowest calorie days on leg day?
Why do I do cardio outside?
What is the purpose of and when do I use high carb days?
Why is one of my biggest carb meals my last meal of the day?
What do I do to keep my midsection tight/small?
What are my best recovery secrets?
How do I adjust my post workout shake, depending on the days training goal?
A1 lying leg curls- 5 sets, 6-10 reps, 2 min rest
B1 Heel elevated safety squats – 1 sets, 5-6 reps, 3 minutes rest before and between working sets
C1 reverse band hack squats – 3 sets, 6-12 reps, 2 minutes rest between sets
****1st set should be top load. Next 2 drop load to maintain rep range.
*****For all exercises, the number of sets listed is WORKING sets (like, poop your pants working sets). Always take as many sets as needed to warm-up/prepare for working sets
A1 Incline DB press – 4 sets, 6-12 reps, 3 minutes between sets
***first set of 4 is “top set” heaviest of 6, next 3 sets drop the load to keep reps from 6-12
B1 reverse band incline smith – 5 sets, 6-12 reps, 3 minutes between sets
C2 flat/decline hammer strength press – 4 sets, 10-15 reps, 2 minutes rest
****all sets listed WORKING sets. Take as many warm up sets as needed
A1 cable row activation – 5-8 reps, as many sets as needed
B1 machine row – 5 sets, 6-10 reps, 2 minutes between working sets
****1st set of 5 should be the heaviest, drop weight as needed for the next 4 to maintain rep range
C1 machine pulldown – 3 sets, 6-10 reps, 2 minute rest
D1 machine pull down – 6-10 reps
D2 wide grip cable pulldown – 10-12 reps
3 sets, 90 seconds rest
E1 chest supported “upper back” row – 10-12 reps
E2 bent over neutral rows – 10-12 reps
4 sets, 60 seconds rest
****all sets listed working sets
A1 trunk and hip stability activations
B1 front squats – 2 sets, 5 reps, 2 minutes rest between sets
C1 reverse band hack – 1 set, 10 reps, 2 minutes before top set
D1 leg extension- 10-15 reps
D2 lying leg curls – 10-12 reps
2 sets, 90 seconds between super sets
****2nd working set, drop the load 25% and hit AMRAP
E1 banded leg press – 1 sets, 20 reps, 90 seconds before working set
*****all sets listed are WORKING sets to failure. Take as many “warm up” sets as needed
A1 single-arm “sit back” ISO hammer strength row – 4 sets, 6-10 reps, 2 minutes between sets
B1 hammer strength ISO row (both arms) – 4 sets, 10-15 reps, 60 seconds between sets
C1 rack deadlifts- 4 sets, 3-15 reps, 3 minutes between sets
****2 peak sets, highest load first
****drop load 30 percent for 2 more drop down sets
D1 neutral shoulder width grip chins – 3 sets, 8-10 reps, 90 seconds rest
E1 neutral shoulder width grip chins – 6-8 reps
E2 neutral shoulder width Seated cable row – 10-15 reps
3 sets, 60 seconds rest between super sets
*****all sets listed to failure. WORKING SETS
A1 biceps activations
A2 triceps activations
3-5 reps, as many sets as needed
B1 DB preacher curls – 6-8 reps
B2 cable skull crushers – 8-10 reps
6 sets, 60 seconds between super sets
C1 Incline cable curls – 10-12 reps
C2 overhead rope triceps – 12-15 reps
C3 DB hammer curls – 10-12 plus one drop 5-10
5 sets, 30 seconds between super sets
*****all sets listed WORKING sets
A1 lying leg curls – 6 sets, 4-6 reps, 2 min rest between sets
B1 lying leg curls (eccentric overloaded) – 4 sets, 8-10 reps, 90 seconds between sets
C1 RDLs – 3 sets, 8-10 reps, 2 min between sets
D1 safety squat walking lunges – 3 sets, 20 steps, 90 seconds rest
*****listed sets to failure
A1 shoulder girdle front delt activations
B1 DB military press – 1 set, 5-8 reps, 3 minutes rest before top set
C1 machine shoulder press – 5 sets, 15 reps for the first set, 30 seconds rest, then AMRAP,
repeat 4 more times
***keep the same weight every set
D1 lying cuff laterals – 3 sets, 8-12 reps, 90 seconds rest between sets
****all 3 working sets, have 4 drop sets (10 seconds between drops)
E1 reverse pec dec – 1 set, 8-12 reps, 90 seconds rest before top set
***4 drops off of top set
****all sets listed are WORKING set.
