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Tuesday, August 22, 2017

Lower Body

Abductors

Lunges

Adductors

Hamstrings/glutes

  • 4 Sets of Lunges
    • 10-12 reps each leg
    • 1 min rest between sets
    • Weighted/light weight
  • 3 sets glute bridges
    • 10-12 reps each leg
    • 1 min rest between sets
  • Superset Abd/adductors
    • 3 sets
    • 15 reps each leg
    • 1 min rest between supersets

Tuesday, August 1, 2017

2 Week Rotation - Beginner

Leg/core Day

Hip Closers
Hip Openers
6 inch leg raise

Side plank
Physioball Squats







































  • Pick a warmup from this site or do a basic 5min treadmill/bike
  • 15 Hip openers 2 sets
  • 15 hip closers 2 sets
  • Circuit (repeat 3 times)
    • 20 ball squats
    • 30s side plank (if you can't hold the full time you can rest for 3s)
    • 30s leg raise (if you can't hold the full time you can rest for 3s)
    • 1 min rest

Upper Body

Bodyweight Shoulder Press
Physioball Chest Press
Seated Machine Row

DB Curl
  • Superset 1 - Shoulder press/Machine row
    • 3-4 sets
    • 6-10 reps
    • 30s-1min rest between supersets
  • Superset 2 - Chest press/DB curl
    • 3-4 sets
    • 8-12 reps
    • 30s-1min rest between supersets

 Core/Mobility

Hip Flexor

Gluteus Medius

Lowback/glutes
Cat/Camel
Plank

  • Circuit (repeat 3 times)
  • 20 reps cat/camel
  • 30s plank
  • Stretching
    • 15-30s hold
      • Lowback/glutes
      • Gluteus Medius
      • Hip flexor

Protein and Amino Acid Supplementation

Pulled from this research article: http://jn.nutrition.org/content/146/2/155.long


This is some heavy duty biochemistry but is extremely educational when fully comprehended. This article extracts truth from nearly all of the credible protein/amino acid supplementation research studies that have been conducted.