SPT January 2010 Training This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SAVAGE ONLINE PROGRAMS SPT JANUARY 2010 TRAINING PLEASE SEE BELOW FOR ANY WORKOUT GUIDELINES R = REST Sets/Reps R Sets/Reps R Sets/Reps R Sets/Reps A WEEK 1 R WEEK 2 R WEEK 3 R WEEK 4 R Unassisted pull-ups 4xfailure 15s 4xfailure 15s 4xfailure 15x 4xfailure 20s BB flat bench press 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Seated cable row (wide) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s DB flat bench flye 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Str8 arm standing lat pulldown 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s 3 point push-up (8/8/8) 4 x 15s 4 x 15s 4x 15s 5x 20s B WEEK 1 R WEEK 2 R WEEK 3 R WEEK 4 R BB squats (toes forward) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Hip abduction mach. (outter th) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s standing calf raise on bench 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Leg press machine (toes out) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Hip adduction mach.(inner th) 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s DB pendulum lunges 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s C WEEK 1 R WEEK 2 R WEEK 3 R WEEK 4 R DB Arnold Press 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s SB knee in 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s 360 plank 4 x 2 15s 4 x 2 15s 4 x 3 15s 4 x 3 20s DB alternating punches 4 x 25 15s 4 x 25 15s 4 x 30 15s 4 x 30 20s DB lateral raise 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Weighted decline sit-ups 4 x 15 15s 4 x 15 15s 4 x 20 15s 5 x 15 20s D WEEK 1 R WEEK 2 R WEEK 3 R WEEK 4 R DB incline bicep curl 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s EZ bar skull crushers 4 x 12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s BB straight bar bicep curls 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s DB tricep kickbacks on bosu 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s DB hammer curls 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Cable 1 arm tricep pushdown 4 x12 15s 4 x 12 15s 4 x 12 15s 5 x 8 20s Weekly schedule: Abbreviations Day 1 - A DB=Dumbbell Day 2 - B BB=Barbell Day 3 - Fitness Girl Workout SB=Stability Ball Day 4 - rest OH=Overhead Day 5 - C MB=Medicine Ball Day 6 - D Day 7 - specialty (see schedule) Specialty Schedule: Wk 1 - Gravity Tushy Wk 2 - Rear View Revival Wk 3 - Gravity Tushy Wk 4 - Rear View Revival Notes/Glossary: 1. Exercises listed without a space in between should be done as a superset. 2. Straight arm standing lat pulldown - stand behind lat pulldown machine, wide overhand grip, keep arms straight, pull down to thighs, keep abs tight 3. 3 Point Push-ups (8/8/8) - 8 wide push-ups, 8 shoulder width push-ups, 8 tricep push-ups 4. Hip Abduction machine - seated outter thigh machine 5. Hip adduction machine - seated inner thigh machine 6. DB pendulum lunge - hold DB, lunge forward with one leg, then backward with the same leg, repeat for desired reps, then switch sides 7. SB knee in - hands on floor, feet on ball, bend knees and roll ball in towards hands, shifting hips up towards the ceiling 8. 360 plank - start facing the front of the room in a plank, walk your hands all the way around in a circle and return, keeping your feet in place 9. DB alternating punches - assume a neutral stance, knees soft, abs tight, hold light weights at shoulder level w/elbows in, alternate jabs front without locking elbow January Fitness Girl Workout In the Gym! Do dynamic warm-up. Perform every exercise in rounds 1, 2, and 3, for 3 sets, 10 reps. For exercises that are done with one arm/leg, do 10 each side. Complete all 3 sets in each round before moving on to the next. Any exercise requiring a bench, use a weight bench, or if you are shorter, use an aerobic step with 3-4 risers under each side. Round 1 Standing wide lat pull-ins Body weight dips Side to side squat off bench (start standing on top) MB side to side push-ups (10 each side) Round 2 Burpees BB curl and press Bench hop up and down (step down or hop down, keeping hips back) DB clean and press Round 3 Step knee up on bench SB push-ups Plate swing through Smith machine pull-up Round 4 L press (hold to failure, hold feet up 10 sec, hold butt up 10 sec) R and L split (hold 20 seconds each side) Straddle press (hold to failure, hold feet up 10 sec, hold butt up 10 sec) Planches (1 shoulder, 1 chin, 1 side crow) Fitness Girl Workout Glossary DB clean and press – start with feet a little wider than shoulder width, place a DB on floor between feet, keep knees soft, using 1 arm, pick DB up while standing, move it to shoulder level, and perform a shoulder press, return to floor and start over. Do all one side then the other. MB side to side push-up – perform a push-up with one hand on MB, following that push-up, switch hands so the other one is on the ball, perform a push-up. Repeat for desired reps. Plate swing through – holding a weighted plate (10-25lbs), start with weight overhead in both hands, perform a squat and swing the weight down between bent legs, return to standing position with plate overhead, squeezing glutes. Standing wide lat pull-ins – standing behind a lat pulldown machine, hold the bar in a wide overhand position, pull bar in towards chest, squeezing shoulder blades. Rear View Revival Warm-up: 10 minutes on elliptical with moving arms (5 min forward, 5 minutes backward) ALR/ER 20x each Workout: Set 1 Unassisted pull -ups 3 x failure DB rear delt raise on incline bench (face down) 3 x 10 Cable rope tricep push -down 3 x 15 *** Set 2 BB straight leg dead lifts 4 x 12 Crab walk 4 x 2 lengths of *Choose a weight that is heavy room enough so that the last 2 reps of Leg curl machine 4 x 12 each set are difficult to perform *** with good form. Set 3 Supermans 3 x 15 Straight Arm Cable pulldown 3 x 10 Triceps dips on a bench 3 x 2 0 *** *** Between sets, perform 3, 40 second treadmill sprints. Walk 1:00 minute, jog 20 seconds, sprint 40 seconds. Repeat 3x. Glossary: ALS/ER – arm lift and slide and external rotation. Standing against a wall. Keep back, head, and arms flat against the wall. ALS – slide arms on wall like a snow angel. ER – keep upper arm flat against the wall, rotate forearm up and down. DB rear delt raise on incline bench – lie face down on an incline bench, with arms hanging straight down, lift arms out to the side to shoulder height, and return to starting position Supermans – lie in a prone position, contract low back and glutes, lift both arms and both legs off the floor, hold 2 seconds, return to floor Straight arm cable pulldown – using a lat pull down bar, hold out wide, keep arms straight, and pull bar towards thighs Gravity Tushy Warm up – 15 min of jump Rope Mins. 1-3: Basic JR both feet together Mins. 4-5: alternate your R and L legs Mins. 5-6: Double on R and L legs alternating Mins. 6-8: High knees Mins. 8-9: four counts on R and L legs alternating Mins. 9-10: steady JR Mins 10 – 15 Alternate speed / Steady JR with 30 second increments. Jump Rope is hard – get a professional JR and pump up some kickass music- in one hour of Jump Rope you can burn up to 1,000 Calories – Make sure the entire time your core is tight and your knees are slightly bent. Using all Machines – grab your level 6 DB Order of Machines Leg Extension Your Rest = Shoulder press 10 reps Hamstring Curl Your Rest = Overhead Tri Extension 10 reps Adductor Your Rest = Lat. Raises 10 reps Abductor Your Rest = Shoulder Press 10 reps Leg Press Your Rest = Overhead Tri Extension 10 reps Style Of lifting for all Exercises - go through all of the sets for each machine (i.e.