DOCSLIB.ORG

Session Plan

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Session Plan 6.8.20 6.14.20 NCX SESSION PLAN #BUILDBETTER E. collective@nc.fit NCFIT COLLECTIVE // 2020 W. www.ncfitcollective.fit NCX 6.8.20 6.14.20 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP EMOM x 6 MINUTES AMRAP x 5 MINUTES 3 SETS AMRAP x 5 MINUTES AMRAP x 4 MINUTES AMRAP x 5 MINUTES 2-3 ROUNDS (7 MIN CAP) MIN 1 - :45 Bike 16 Jumping Jacks :30 Lunges 5 Strict Press (WITH EMPTY BARBELL) 5 Inchworm + Push-up :30 Row MIN 2 - :45 Up-Downs 8 Alt. DB Bent Over Row :30 Ring Rows 10 Sit-ups 8/6 Cal Bike 10 Scap Pull Downs w/ Band 5/5 SA KB Deadlifts MIN 3 - :40 Good Mornings 8 Scap Push-ups :30 Mountain Climbers 20 Single Under 8 Clean Deadlift 10 DB Sumo Deadlift 10 Hollow Rocks and/or 10 Glute 8 Sit-ups :30 Up-Downs 8 Hang Muscle Clean 10 Kipping Swings Bridge-Ups STRENGTH STRENGTH 8 Hang Power Clean 5/5 SA KB Upright High Pulls 5-5-5-5 STRENGTH STRENGTH 5-5-5-5 STRENGTH 10 Alt. Lunges Tempo Deadlift (1111) 5-5-5-5 5-5-5-5 Tempo Strict Press (1111) STRENGTH 2 SETS 5/5 SA KB Push Press w/:03 Hold Tempo Bench Press (1111) Tempo Back Squat (1111) EVERY 1:00 x 6 SETS 10 Single DB OH Tricep Extension Overhead every rep (Score is Weight) (Score is Weight) 1 High Hang Power Clean 15 Slow Banded Lat Pull-downs (Score is Weight) (Score is Weight) + 20 Alt. DB Curls STRENGTH WORKOUT WORKOUT 2 Hang Power Cleans ON A 10:00 RUNNING CLOCK... AMRAP x 13 MINUTES WORKOUT WORKOUT 3 ROUNDS -Rest as Needed b/t Sets- Build to a Heavy set of Complex... 12/10 Cal Bike FOR TIME FOR TIME 50 Double Unders (Score is Weight) 10 Deadlifts (135/95)|(95/65) 50 Tuck-ups 12-10-8 10 Push Press (115/75)|(95/65) (Score is Weight) 1 SA KB Deadlift* 10 Slam Balls (20/10) 400m Run Strict Pull-ups WORKOUT 1 SA KB SDHP 12/10 Cal Bike 30/25 Cal Row Thrusters (95/65)|(65/45) Into... EVERY 2:00 x 6 SETS WORKOUT 1 SA Russian KBS 10 Deadlifts 20 DB Renegade Rows 15/12 Cal Bike 4 SETS 1 SA KB Cleans 10 Burpees (35/25)|(25/15) -2:00 Rest- 100 Sit-ups Max Hang Power Cleans ON A 3:00 RUNNNG CLOCK... 1 SA KB Push Press 30/25 Cal Row (115/75)|(95/65) w/ Remainder 200m Run (Score is Rounds + Reps) 400m Run 12-10-8 Into... 20 Alt. DB Snatch (35/25)|(25/15) *Athletes will complete one full 50 Tuck-ups Strict Pull-ups (Score is Reps) Max Toes to Bar in Remaining round on the Right Side and then Thrusters 3 ROUNDS Time complete one full round on the Left (Score is Time) 50 Double Unders Side. (Score is Time) 10 Push Press -Rest 1:00 b/t Sets- (Score is Weight) (Score is Time) (Score is Reps) WORKOUT AMRAP x 15 MINUTES 20/15 Cal Row 20 Russian KBS (53/35)|(35/26) 20 Walking Lunges 20 Up-Downs (Score is Rounds + Reps) © 2020 NCFIT, INC. NCX MON. JUN 8, 2020 SESSION PLAN WARM-UP HIGHLIGHTS EMOM x 6 MINUTES MIN 1 - :45 Bike MIN 2 - :45 Up-Downs *Athlete Goal* – Everyone should aim to start and end a little heavier than last MIN 3 - :40 Good Mornings week while still keeping the hinging movement dialed in. The Cal Bike should STRENGTH 5-5-5-5 take no more than 1:00 and the two movements that follow should take no Tempo Deadlift (1111) more than 1:00 combined. This means athletes are shooting for 3ish rounds! (Score is Weight) WORKOUT AMRAP x 13 MINUTES 12/10 Cal Bike *Coach Focus* – Let’s make sure we are focusing on bar path today. 10 Deadlifts (135/95)|(95/65) 10 Slam Balls (20/10) Specifically we want to dial in proper lat utilization. We also want to ensure 12/10 Cal Bike 10 Deadlifts athletes are keeping the barbell to a moderate weight during the workout so 10 Burpees (Score is Rounds + Reps) they can always complete their sets of 10 in 2 sets or less. *Total Time* – 12:00 Strength // 13:00 Workout // 25:00 Total. INTRO Back to the grind today folks, let's go! Our Strength is going to seem similar to last week because it IS similar to last week. We increase the speed of the tempo slightly and we add in an extra set of 5. This means that we want to see athletes increasing their starting weight slightly and ending a tad heavier than last week. Our main focus in this strength session is to further develop athletes’ understanding of how to keep the bar close, which we break down in the teaching section. Let’s also keep coaching up the under tension pause at the floor instead of letting athletes bounce or crash their weights off the floor. In the workout we are looking for consistency from start to finish. Athletes should pick an RPM on the Bike they KNOW they can repeat for the entire 13:00...even if that doesn’t get them to the prescribed Cals in the 1:00 time limit, it will still set the tone for the rest of the workout. The Deadlifts might not seem too heavy at first glance, but remind athletes they will be Deadlifting twice in each round so they are actually doing 20. This means they should scale back to allow for at least one round of unbroken reps and from there EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCX MON. JUN 8, 2020 athletes should be finishing their sets of 10 in 2 sets. Each round should take roughly 4:00-4:30 and athletes should aim to minimize transition times to get as close to 3 rounds as possible! STIMULUS Strength -- Slightly heavier loading than last week’s Deadlifts. Still want to keep athletes in the 70%-80% realm to make sure they keep the tempo and don’t overdo it. They are going to need to move a little quicker than last week with the extra working set, but they should still get in 1-2 warm-up sets! Workout -- Moderate volume with a moderate time domain. The one movement that does have moderate-high volume is the Deadlift. Dial in the weight properly so athletes can knock out sets of 10 or keep the weight to sets of 5. Today is a great day to have athletes lower the weight so they can move faster and get through more rounds! TIMELINE 0-3 Brief (3 min) 3-9 Warm-up (6 min) 9-17 Teaching (8 min) 17-29 Strength (12 min) 29-32 Transition (3 min) 32-45 Workout (13 min) WARM-UP EMOM x 6 MINUTES MIN 1 - :45 Bike MIN 2 - :45 Up-Downs MIN 3 - :40 Good Mornings TEACHING DEADLIFT LAT ENGAGEMENT -- Proper utilization of the lats during the Deadlift will ensure athletes keep the bar close, which will give them better control over the bar path and will help everyone lift safely. We will take everyone through a quick Barbell Progression and then dive into our drill! Below we outline a quick drill to demonstrate how to engage the lats first with nothing and eventually graduating up to a barbell. EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCX MON. JUN 8, 2020 2 SETS 10 Barbell Good Mornings 6 Above the Knee Deadlifts 6 Below the Knee Deadlifts 6 Full Deadlifts 2 SETS x 6 REPS SET 1 – Bodyweight Lat Engagement - Athletes will start standing tall with arms at their side - They will complete a Good Morning at your call while keeping their arms and lats loose - This should cause the arms to slump forward and hang limpy - After returning to the standing position they will repeat the GM, but you will cue them to squeeze their elbows and triceps into the side of their body - This will activate the lats and should keep the arms much close to the body SET 2 – Barbell Deadlifts - This will replicate the above drill - We will NOT have our athletes complete reps with unengaged lats - Cue athletes as above or use the cue to “bend the bar around your thighs” - You can also cue athletes to “punch their elbow pits forward” - Have them complete full reps on your call continuing to coach the bar path SCALING *Reps, Loading, Volume*… Strength -- If athletes are just getting back to the gym keep an eye on their barbell weight, remember less is more for these individuals. Workout -- Scale back the weight on the Deadlifts to ensure athletes are moved efficiently and safely. You can also scale the reps down to 6-7 per round, or scale one of the sets of 10 to a DB Goblet Reverse Lunge. This will take out some of the heavy hinging while still getting the posterior engagement. EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCX MON. JUN 8, 2020 *Movement Adjustments*... Deadlift -- Athletes can modify this to a Back Rack Reverse Lunge, or Barbell Good Mornings in the strength. In the workout they can complete DB Suitcase Reverse Lunges or Step-ups. Cal Bike -- Our other options for the Bike today consist of a 250m Row, 200m Run, 75 Double Unders or 250m Ski.
Load more

Recommended publications
  • GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
    Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz.
    [Show full text]
  • Weight Training for the Shoulder
    40 Allied Drive Dedham, MA 02026 781-251-3535 (office) www.bostonsportsmedicine.com Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weight- training program for the shoulder. Starting Your Weight Training Program • Start with three sets of 15-20 repetitions • Training with high repetition sets ensures that the weights that you are using are not too heavy. • To avoid injury, performing any weight training exercise to the point of muscle failure is not recommended. • “Muscle failure” occurs when, in performing a weight training exercise, the muscle is no longer able to provide the energy necessary to contract and move the joint(s) involved in the particular exercise. • Joint, muscle and tendon injuries are more likely to occur when muscle failure occurs. • Build up resistance and repetitions gradually • Perform exercises slowly, avoiding quick direction change • Exercise frequency should be 2 to 3 times per week for strength building • Be consistent and regular with the exercise schedule Prevention of Injuries in Weight Training • As a warm-up using light weights, you can do the rotator cuff and scapular strengthening program (see next page) • Follow a pre-exercise stretching routine (see next page) • Do warm-up sets for each weight exercise • Avoid overload and maximum lifts • Do not ‘work-through’ pain in the shoulder joint • Stretch as cool-down at end of exercise • Avoid excessive frequency and get adequate rest and recovery between sessions. • Caution: Do not do exercises with the barbell or dumbbell behind the head and neck. For shoulder safety when working with weights, you must always be able to see your hands if you are looking straight ahead.
    [Show full text]
  • Resistance Band Exercises How to Exercise with a Band
    Band Exercises for Older Adults: Using Resistance to Build Strength and Prevent Falls Sponsored by: Contents Build Strength With Bands ............................................................................................ 4 How to Exercise with a Band ........................................................................................ 5 Before You Exercise ........................................................................................................ 6 As You Exercise ............................................................................................................... 7 1. Seated Hip Abduction ................................................................................................ 8 2. Marching Hip Flexion (seated) ................................................................................. 10 3. Toe and Heel Raises (seated) .................................................................................... 12 4. Seated Knee Extension .............................................................................................. 14 5. Shovel Exercise (seated) ............................................................................................ 16 6. Shoulder Flexion (seated) ......................................................................................... 18 7. Bicep Curls .................................................................................................................... 20 8. Seated Row .................................................................................................................
    [Show full text]
  • Home Workout
    HOME WORKOUT 13 MIN AMRAP 6 MIN DBL AMRAP STATIONS (3x) 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, Each Station 60 sec mountain climbers, stairs) mountain climbers, stairs) 30 Sec Rest in between each 14 Detergent Side Bends 10 Air Squats station 14 Each Arm Single Arm Row 10 Air Deadlifts Station 1: Can Thrusters 14 Each Arm Single Arm Press 10 Good Mornings Station 2: Pushups 14 Sec Front Hold (both arms) Rest 2 Min and Repeat! Station 3: Low Plank Station 4: Jumping Jacks SIDE BENDS DEADLIFTS THRUSTERS SINGLE ARM ROW GOOD MORNINGS LOW PLANK HOME WORKOUT 14 MIN AMRAP 10 MIN AMRAP 5 MIN AMRAP 90 sec cardio (run, jumping jacks, squat jumps, burpees, 30 Seconds Quick Jumps 12 High Plank Shoulder Taps mountain climbers, stairs) 5 Pushups to Down Dog 10 Cossack Squats 12 Side to Side Lateral Jumps 5 Each Leg Reverse Lunges 10 Glute Bridges 3 Burpees or Half Burpees 5 Squat Jumps 10 Chair Dips 10 Detergent Swings 10 T Raises PUSHUP DOWN DOG COSSACK SQUAT HIGH PLANK TAPS DETERGENT SWINGS T RAISES BURPEES HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10) 60 sec cardio (run, jumping jacks, squat jumps, burpees, 25 Jumping Jacks Flutters mountain climbers, stairs) 8 Slow Air Squat (4 sec lower) 20 Broom Row Ab Bicycles 8 each step ups w/knee drive 15 Broom Shoulder Press Crunches 8 Slow Deadlift (4 sec lower) 10 Broom Bicep Curl Heel Taps 8 each Single Leg RDL 5 Pushups ***20 Sec on/10 Sec off Do 8 rounds (twice through ea) DEADLIFT BROOM ROW FLUTTERS SINGLE LEG RDL
    [Show full text]
  • Elevate® Row Tm Owner's Guide
    ELEVATE ® ROW TM OWNER’S GUIDE CONGRATS / TOC ELEVATE® ROWTM OWNER’S GUIDE CONGRATULATIONS TABLE OF CONTENTS Thank you for choosing Total Gym products and services. Safety Precautions ....................................................................3 2 As one of the most innovative designs for row strengthening, we trust your Total Specifications & Limitations .......................................................4 Gym ELEVATE Row will provide you with unsurpassed service and versatility year after year. Parts Identifier ..........................................................................5 Your ELEVATE Row is designed on an incline for added resistance incorporated into Assembly & Installation ..............................................................6 a traditional cardio workout machine. The smooth “flow of the row” is achieved by Changing the Resistance ............................................................................6 two independent moving platforms that result in a consistent load on both the pull and the return. With the ELEVATE Row, resistance is always in play and Transporting & Stowing .............................................................. 7 adapting to all body sizes, produces very low compression on the joints, especially the lower back. The ELEVATE Row will strengthen all muscle groups Durapro Band ............................................................................ 7 simultaneously while giving you a great cardiovascular workout in a totally different Computer Instructions ...............................................................8
    [Show full text]
  • Hytro Bfr Gym Workout Use Bfr with Weights at the Gym Or at Home
    BFR GYM WORKOUT YOUR WORKOUT. WORKED OUT. HYTRO BFR GYM WORKOUT USE BFR WITH WEIGHTS AT THE GYM OR AT HOME You can add BFR to the end of your regular workout or do BFR on its own. we’ve split our workouts into two options: 1. Finisher BFR - add BFR to the end of your workout, strap in for 2 additional exercises 2. Solo BFR - BFR only workout, strap in for 2-4 exercises to feel the benefit of BFRfrom a 15-20 minute workout. This is great on a rest day or used as an extra session on a day you have trained already. P GUIDANCE 7/10 tightness. (10/10 is as tight as possible, 5/10 is a Straps moderate squeeze) Weight 20-30% 1 repetition max. Mirror body parts trained. Choose 1 exercise per Focus body part using table below. Finisher BFR - choose 2 from next page Exercises Solo BFR - choose 2-4 from next page Sets 4 per exercise Set 1 - 30 Set 2 - 15 Reps Set 3 - 15 Set 4 - 15 30 seconds between sets LEAVING STRAPS Rest APPLIED. Release straps after last set. 2 TABLE OF EXERCISES Session Focus Legs Back Chest Shoulders Arms Squat Bent Over Row Barbell Bench Seated Barbell Bicep Press Shoulder Press Curl Split Squat Single Arm Narrow Grip Overhead Barbell Skull Dumbbell Row Bench Press Press Crush Romanian Seated Cable Flys (angles Kneeling Single Single Arm Dead Lift Row (any from low to Arm Shoulde Bicep Curl attachment) high) Press Step Up Lat Pull Dumbbell Land Mine Single Arm Down (any Pullover Shoulder Press Hammer Curl attachment) Leg Curl Bench Pull Arnold Press Tric e p Kickbacks Leg Extensions Cable Rope 3 Tric e p Extensions Glute Bridge
    [Show full text]
  • Home Workout Plan
    C O V I D - 1 9 HOME WORKOUT PLAN Rachel Baca, CPT @repswithrach Today is a good day to get moving! No gym? No Problem. Featuring workouts using little to no equipment Exercise is Important D O N ' T M A K E E X C U S E S Being stuck at home does not mean you have to skip your workouts! Exercise is critical during this worrisome time, providing relief from anxiety, preventing muscle loss and fat gain, increasing sleep quality, and boosting your immune system. This guide provides 15 different workouts you can do in your living room. No fancy equipment needed. All you need: - Some floor space - Couch - Coffee table - 2 weighted objects (eg. soup cans, filled water bottles, wine bottles, etc) - Optional: Small towel, backpack, pair of dumbbells, resistance bands Photographer & Editor: Isabella Cervantes Contents M I N I M A L I S T 4 . W o r k o u t # 1 5 . W o r k o u t # 2 6 . W o r k o u t # 3 7 . W o r k o u t # 4 8 . W o r k o u t # 5 9 . W o r k o u t # 6 1 0 . W o r k o u t # 7 1 1 . W o r k o u t # 8 1 2 . W o r k o u t # 9 1 3 . W o r k o u t # 1 0 H I G H I N T E N S I T Y I N T E R V A L T R A I N I N G ( H I I T ) 1 4 .
    [Show full text]
  • Owner's Guide | Total Gym® Row Trainertm
    OWNER’S GUIDE | TOTAL GYM® ROW TRAINERTM CONGRATS / TOC CONGRATS TOTAL GYM® ROW TRAINERTM OWNER’S GUIDE | CONGRATULATIONS / TABLE OF CONTENTS Congratulations Table of Contents Thank you for choosing Total Gym products and services. Total Gym functional incline Safety Precautions .................................................................................3 2 training equipment has set the standard for physical rehabilitation, athletic training and sports performance for more than 40 years. Specifications & Limitations ...................................................................4 As one of the most innovative designs for row strengthening, we trust your Total Gym Parts Identifier ........................................................................................5 Row Trainer will provide you with unsurpassed service and versatility year after year. Your Total Gym Row Trainer is designed on an incline for added resistance incorporated Assembly & Installation ..........................................................................6 into a traditional cardio workout machine. The smooth “flow of the row” is achieved by Changing the Resistance ...........................................................................6 two independent moving platforms that result in a consistent load on both the pull and the Transporting & Stowing ..........................................................................7 return. With the Total Gym Row Trainer, resistance is always in play and adapting to all body sizes, produces very low compression
    [Show full text]
  • Mechanics of the Bent Over Barbell Row by Tracy Anderson
    Mechanics of the Bent Over Barbell Row By Tracy Anderson This is an excellent overall back building exercise. Bent over barbell rows will build a thick, strong back, if done correctly. The key is correct form, and many, atleast from what I see, don’t know the correct way to perform this exercise. So lets look at correct form first, then we will get into the mechanics of the exercise. Proper Form To perform this exercise grasp the bar with a wide over hand grip. The closer your hands are, the more your arm muscles will come into play, so your grip should be wider than your shoulders. After you have the bar firmly gripped, bend your knees slightly and bend over, while keeping your back straight, until your trunk is flexed between 45-65 degrees. Pull the bar to your mid section (mid-stomach to lower chest). Lower the bar until your arms are fully extended and shoulders are stretched forward. This exercise is a basic compound, pulling movement and you can use heavier weight. You would do this exercise at the beginning of your back routine, while your smaller stabilizing muscles are not fatigued. Remember for your back to be isolated, your shoulders have to be depressed, back straight and chest up, and your arms relaxed. Joint Motions: The primary joint of involvement is the shoulder girdle, more specifically the glenohumeral joint (shoulder joint), acromioclavicular joint (AC joint) and movement of the scapula (shoulder blade). The primary bones involved are the humerus (upper arm bone) and scapula. The humerus will articulate with the glenoid fossa of the scapula on a frontal axis in the sagittal plane.
    [Show full text]
  • How Effective Is the Total Gym ELEVATE Row?
    EXCLUSIVE How Effective is ACE® SPONSORED the Total Gym RESEARCH ELEVATE Row? BY LANCE C. DALLECK, PH.D., PEDRO PADILLA, SADIE CARRILLO, ELYZA E. MONTANO, AND CHRISTINA A. BUCHANAN, PH.D., WITH DANIEL J. GREEN THE TOTAL GYM® FAMILY OF PRODUCTS IS ubiquitous, as well known among insomniacs as it is among fitness enthusiasts. I guess that’s what a late- night infomercial starring Chuck Norris and Christie Brinkley can do for a brand. Importantly, however, Total Gym sits at that rare confluence of popularity and effectiveness, so it’s no surprise that the introduction of the Total Gym ELEVATE RowTM was met with enthusiasm. The indoor rowing machine, a staple of fitness facilities around the world, provides a challenging workout, while sparing the joints the high-impact ground reaction Î forces associated with running and jogging. That said, Î Is built for multiplanar movement, including what makes the ELEVATE Row different? exercises such as biceps curls and an alternating side-to-side row Like other Total Gym machines, the ELEVATE Row However, because of its novelty, there is a lack of uses an adjustable incline to modify body-weight research on the ELEVATE Row. Can it live up the legacy resistance, making it a user-friendly and versatile piece of the Total Gym name? ACE enlisted the help of Lance of equipment that differs substantially in function Dalleck, Ph.D., and his team of researchers in the High from traditional rowers. For example, according to the Altitude Exercise Physiology Program at Western State manufacturer, the ELEVATE Row: Colorado University to find out.
    [Show full text]
  • Open Week 4 17:00 Pt Thur, Mar 17 Through 17:00 Pt Mon, Mar 21
    Presented by OPEN WEEK 4 17:00 PT THUR, MAR 17 THROUGH 17:00 PT MON, MAR 21 WORKOUT 16.4 Rx’d WORKOUT 16.4 Scaled (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts Complete as many rounds and reps as possible in 13 minutes of: 55 wall-ball shots 55 deadlifts 55-calorie row 55 wall-ball shots 55 handstand push-ups 55-calorie row 55 hand-release push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target WORKOUT 16.4 Masters WORKOUT 16.4 Masters Scaled (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 60+) 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 13 minutes of: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 deadlifts 55 wall-ball shots 55 wall-ball shots 55-calorie row 55-calorie row 55 push presses 55 push presses Men deadlift 185 lb., throw 20-lb.
    [Show full text]
  • 6 Week Plan Advanced
    WEEK 1 6 WEEK PLAN ADVANCED WORKOUT 1: WE SQUAT EXERCISE SETS REPS A) BACK SQUAT: THE AIM TO FIND A CURRENT 1 REP MAX. ENSURE THE 1 REP IS WITH GOOD SOLID FORM. USE THE REP SCHEME TO WORK UP TO A 1 REP MAX. ADD WEIGHT THROUGHOUT THE REPS. 10-8-6-5-4-3-3-2-2-1-1-1 NOTE DOWN YOUR 1 REP MAX AS YOU WILL NEED TO CALCULATE % OF WEIGHT FOR THE FOLLOWING WEEKS. B1) REVERSE LUNGES: 4 10 B2) DUMBBELL ROMANIAN DEADLIFT: 4 12 B3) GOBLET SQUAT: 4 10 PAUSE 2 SECONDS AT BOTTOM C) 12 MIN AMRAP: SIT UPS 1 15 AIR SQUATS 1 12 PUSH PRESS 1 9 WEEK 1 6 WEEK PLAN ADVANCED WORKOUT 2: WE PRESS EXERCISE SETS REPS A) BARBELL STRICT PRESS: 5 5 B1) BENT OVER BARBELL ROW: 4 12 B2) SUMO DEADLIFT HIGH PULL: 4 12 C) 20 MIN EMOM: 1. 15 CAL CARDIO 2. 8 POWER SNATCH WORKOUT 3: TOTAL CONDITIONING EXERCISE SETS REPS A) INTERVALS : CHOOSE A PIECE OF CARDIO EQUIPMENT FOR THE SESSION. AIM TO KEEP THE SAME MACHINE THROUGHOUT THE 6 WEEK PROGRAM TO IMPROVE AND DEVELOP ON IT. 5 MINS STEADY PACE X8 30 SECONDS - 75% EFFORT 30 SECONDS RECOVERY PACE 3 MINS REST X4 30 SECONDS MAX EFFORT 1 MIN COMPLETE REST 3 MINS STEADY PACE B) 40-30-20-10: SINGLE ARM DB SNATCH BURPEES WEEK 1 6 WEEK PLAN ADVANCED WORKOUT 4 DEADLIFT DAY EXERCISE SETS REPS A) CONVENTIONAL DEADLIFT: TEST SESSION THE AIM TO FIND A CURRENT 1 REP MAX.
    [Show full text]