Hello Wright Trainees,
This weeks Workout of the Week is a total body strength session from my Base Fitness class. The program is designed to have the body work through some heavy lifts then compounded with body weight movements.
Starting with the warm up.
Ensure that you work through each the full range of motion with each exercise and start getting blood flow to the working muscles. Movements should be light but the form should be perfect. The goal by the end of the warm is to have the heart rate up and the muscles should feel ready to perform.
In the first effort we work though some Deadlifts and Box Jumps for a well rounded lower body program.
Start around 50% of your Deadlift Max then progress to a “hard but doable” weight by the last round. This is one of my favorite lower body blocks to program because we can load fairly heavy then move into an explosive plyometric for a super compensation.
Next, we focus on the upper body.
Using a pair of kettle bells we will be completing some Negative Push Ups and Farmers Carries. The push ups are done with the hands on top of the kettlebells or any elevated surface to allow the chest to move past the hands in the bottom position of a push up. I like the Negative Push Up because it forces the athlete to work through a deeper range motion. This will make the Pectoralis go through a longer stretch in the bottom and then contract as the athlete ascends from the bottom position.
The Barbell Russian Twist is a rotational core exercise to hit the obliques and the shoulders. Be sure that you are using an appropriate amount of weight with the exercise; if it is not loaded correctly we will compensate using the small muscles in the lower back. Next are the Cheater Ankles to Bar. This is another exercise I like because of the eccentric control you need to perform this exercise correctly. We break up the core work with a timed Single Leg Step Up. This is a great way to train our explosive single leg strength.
Finally, we work the small stabilizers in the shoulder in the 2 round durability effort. The SHJ works our muscles that external rotate our shoulder and the Y + L’s provide movements that a crucial for the shoulder blades properly function. Both the exercises will help strength our shoulder girdle and keep them injury free.
Check out our exercise videos on the website if you need assistance with the exercises.
10 x Toy Soldier
10 x Swings
10 x Bounds
20 sec Plank
3 x Deadlift
4 x Box Jump
8 x Negative Push Up
4 x Farmer Carry
8 x Barbell Russian
8 x Cheater A2B
20 sec SL Step Up
20 ea x SHJ
10 x Y+L