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WEEK 117: 1/4 - 1/10

1/4: CHEST (hint of delts)

1. Explosive Push-up (hands leave the ground)

  •  3 x 8-10

2. SS* DB Incline Bench Press / Incline Facing Alternating Y Raise & Lateral Raise

  •  4 x 10/8/6/6
  •  4 x 8-10 (1 rep = front Y and lateral raise)

NOTE: Incline Facing DB Y Raise...Arm raise up forward but slightly out to the sides making a "Y" and then without changing weight go straight out to the sides in a lateral raise.  "Y" will be hitting front and medial head and the Lateral Raise will be hitting the medial and rear head.

3. 1.5 Rep Bench Press  (Smith Machine)

  •  4 x 5-6

NOTE: If you have a smith machine use it for this.  If not you can use DB or barbell. For the 1.5 reps bench, bring the bar down to your chest, go up about half way, back down to your chest, then up to full extension…and that is 1 rep. take a warmup or two, then start at about 50-55% of 1RepMAx and then you can see if you need to add weight or not.

4. SS* Decline (High to Low) Cable Press / Reverse Cable Rear Delt Flys

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8

NOTE: Decline Cable Press, elbows bend and straighten.

5. SS* Low to High (Incline) Cable Fly / Low Pulley Cable standing Shoulder Press / Decline Push-up

  •  4 x 8-10
  •  4 x 8-10
  •  4 x 10

6. SS* BW Dips / Plate Front Raise

  •  3 x fail x fail (aim for at least 10 for both)

 

1/5: BACK

1. SS* Seal Row / Seal DB Reverse fly

  • 4 x 12/10/8/8
  • 4 x 10-12

NOTE:If you do not have a Seal Row bench,  just use Dumbbells and an incline bench set pretty low.  Just a couple notches up from flat. Elbows wide and row high up towards your collar bone to hit rear delts.

SEAL ROW: https://www.youtube.com/watch?v=Sm8O4hjJr9M but pull high and wide.

2. TS* Cable Rope Straight Pulldown / Cable Rope Underhand Row / Cable Rope High Pull (upright row)

  •  4 x 12/10/8/8
  •  4 x 8-10
  •  4 x 8-10

3. TS* Alt. Lat Pulldown/ Regular Lat Pull down / Behind the Neck Pulldown

  •  4 x 6-8 alternating
  •  4 x 5-6 together
  •  4 x 8-10

4. SS* Single Arm Seated Machine or Cable Row (elbows tucked and low) / BOTH ARMs Seated Machine or Cable Row (elbows wide)

  •  4 x 12/10/8/8 (each arm)
  •  4 x 8-10 (arms together)

NOTE: Drop weight by a little bit for the second exercise.

5. SS* Hyper ISO HOLD Rows/ Hyper Iso Hold W’s

  •  4 x 12-15
  •  4 x 12-15

NOTE: Using a hyperextension, you will hold your body in your extended position. Keeping that body position as you row the dumbbells.  I then switch to lighter plates or dumbbells for the W raises

 

1/6: LEGS (Quad Focus)

1. Squats

  •  4 x 8 @ 65-70%

2. SS* Landmine Goblet Squat (heels elevated) / Wide to Narrow Squat Jumps

  •  4 x 12/10/8/8
  •  4 x 30 seconds

3. Sideways Single Leg Press

  •  3 x 12 each leg

WATCH: https://www.youtube.com/watch?v=gcZIR5b1eoE&feature=emb_logo

4. Hack Squat (3 pulses on each rep)

  •  4 x 6-8 (count only the full reps)

NOTE:  You are do 3 pulsing partial 1/2 reps on the botom of each rep.  So bend knees to go all the way down into a deep squat, then 3 pulses and then extend all the way up = 1 rep

5. SS* Leg Press / Leg Extensions

  •  4 x 10-12
  •  4 x 12 - 15

NOTE: For the Leg Press, feet in the middle of the platform, shoulder width apart, toes pointed slightly out. Push through your heels

5. Seated Calf Raises

  •  4 x 10 toes in x 10 toes out x 10 toes straight

 

 

1/8: ARMS/ABS

1. SS* EZ-Bar or Straight Bar Curl (with resistance bands) / Single Arm Tricep Overhead Extension 

  •  4 x 12/10//8/8
  •  4 x 12/10/8/8

NOTE: Im just adding a reistance band tied to the bar and then step on the other side of it with your feet.  Just adds constant tension throughout and also more resistance at the top of the movement.

2. SS* Plank Elbow Push-ups / Reverse Incline Spider Curl 

  •  4 x fail
  •  4 x 12/10/8/8

NOTE: Key tip on the Spider Curls is externally rotate your wrists at the top, pinky pointed up, for greater bicep contraction

3. SS* DB Hammer Curl / Tricep Cable Rope Pushdowns

  • 1 x 10 reps
  • 1 x 10 drop 10 
  • 2 x 10 drop 10 drop 10

NOTE: Do the following sets above for both exercises. First set is just 10 reps for both exercises. Second set you do a drop set.  Third and Fourth set double drop set.

4. SS* Hanging Knee Tucks (Knee to Elbow) / Ab Wheel Rollouts

  • 3 x 12-15
  • 3 x 12-15

NOTE: if you dont have an ab wheel, you can use a barbell and put two round plates on each side to perform the rollouts.

5. TS* Weighted Jackknife / Hollow Body Reverse Curl Knee Tuck / Side Plank Hip Dips

  • 3 x 12
  • 3 x 12
  • 3 x 12 both sides

 

1/9: LEGS (Glutes and Hams)

WARM-UP: TS* BOOTY BLASTER CIRCUIT: 3 Rounds

  1.  Banded Lateral Shuffle - 3 x 20 (10 left/ 10 right)
  2.  Banded Frog Reverse Hyper - 3 x 15
  3.  Banded Glute Bridge Abductions - 3 x 30 abductions

NOTE: Glute Bridge Abduction, you stay in a glute bridge and just do the knee abductions.

 

1. SS* Hip Thrust (barbell or machine) / Reverse Hypers

  • 4 x 8-10
  • 4 x 12-15

NOTE: If you do not have a reverse hyper machine, no problem!  Just put a Stability ball on top of a bench.  Lay on top of the ball and grab the sides of the bench to keep you still. Then just raise your legs as high as you can squeezing your butt. WATCH THIS: https://www.youtube.com/watch?v=Jo7EDxFDDBg

2. SS* Landmine RDL / Landmine Sumo Squat (feet elevated)

  •  4 x 10-12
  •  4 x 10-12

3. Reverse Hack Squat (1.5 rep)

  •  4 x 6-8

NOTE:  Come down into deep squat, come up about half way, back down, then extend up, with hips forward = 1 rep

4. SS* Vertical Leg Press / Leg Curl

  •  4 x 10-12
  •  4 x 12 - 15

NOTE: For the Leg Press, feet in the middle of the platform, shoulder width apart, toes pointed slightly out. Push through your heels

5. Sprinter (low) Bulgarian Squat

  •  3 x 12 each leg

1/10: HIIT OR REST DAY

Warmup: 

  • Dynamic Stretching 
  • 1/2 mile run (60%)

Part #1: “Dana Brooke WOD 2.0”

 3 Rounds: FOR TIME

  •  9 Barbell Thrusters (85/65lb)
  •  12 Burpees
  •  15 Russian Kb Swings (53lb + )
  •  30 Cal Assault Bike OR 4 Mins of Row or treadmill

Part #2: 15 MIN AMRAP

  •  14 Box Jumps (30/24)
  •  14 Spiderman Pushup
  •  40 Double Unders or 80 Singles