Fitness Routine: Decline Dumbbell Bench Press, Push-Pull Couplets, and Core Rump Exercises, Appunti di Educazione fisica

Scarica Fitness Routine: Decline Dumbbell Bench Press, Push-Pull Couplets, and Core Rump Exercises e più Appunti in PDF di Educazione fisica solo su Docsity! LOOK GOOD MOVE WELL GUIDEBOOK INTODUCTION 04 LOOK GOOD TRAINING PROGRESSION 05 UPPER BODY PUSH PULL 06 LOWER BODY SQUAT AND HINGE 10 ARMS AND SHOULDERS 13 AEROBIC BODYBUIDING CORE SHRED 16 LOOK GOOD NUTRITION TIPS 19 MEAL PLAN EXAMPLE DAY 21 MOVE WELL TRAINING PROGRESSION 25 MOVE WELL NUTRITION EXAMPLE 36 TAKEAWAYS 41 WHAT’S NEXT 45 Table of Contents 2 LOOK GOOD MOVE WELL GUIDEBOOK LOOK GOOD TRAINING PROGRESSION In this section, you’ll find a 2 week progression for each of these 4 areas: • Upper Body Push & Pull Focus • Lower Body Squat and Hinge Focus • Arms & Shoulders • Aerobic Bodybuilder Core Shred If you’re used to a typical bodybuilding split like Push Pull Legs, have no fear - we’ll still work different movement patterns so you can work one muscle group more while allowing another to rest. But you’ll also find more movement variety than a tradition- al bodybuilding workout, and ways to work up a great aerobic sweat such as the core shred progression - the combo of deep breathing mixed with core isolation packs a punch! If you want to try these workouts over the course of two weeks, spread them out into four different training days any way you like, and come back for the progressions in week 2. Need more information on tempo, supersets, and how to read these work- outs? Check out the Knowledge Base for more detail, or join the friendly Functional Bodybuilding Facebook Group to ask a question of the community. 5 SRI FUNCTIONAL BODYBUILDING UPPER BODY PUSH AND PULL FOCUSED WORKOUT WITH 2 WEEKS PROGRESSION: LOOK GOOD MOVE WELL GUIDEBOOK WORKOUT #1 PULL BIAS PRE-FATIGUE 3 Sets • 45sec Row Easy • 12 Ring Face Pulls • 12 Bulgarian Rows • 15sec Contralateral Single Arm Ring Row Hold R • 15sec Contralateral Single Arm Ring Row Hold L • 30sec Extended Reverse Plank Bridge A1. Incline Close Grip Bench Press; 51X0; 4-6reps; rest 90sec x 3 Sets A2. Banded Chainsaw Row; 31X2; 4-6/arm; rest 90sec x 3 Sets B1. Alternating Decline Dumbbell Bench Press; 31X0; 4-6/arm; rest 90sec x 3 Sets B2. Lean Away Pull Up; 41X1; 4-6reps; rest 90sec x 3 Sets *Hover over movement names for Demo Video Links ◊ Why Pre-Fatigue is Important - athletes tend to be so eager to get to training that they under prepare. Without sufficient blood, warmth, and range of motion, the muscles won’t express as much force and power. Pre-fatigues are a great way to enhance muscle recruitment in training and increase total volume without burning you out. ◊ A1/A2 - Always move back and forth between exercises with the same letter title. A1 reps come first, then you rest and move to A2. After A2, rest the prescribed amount before going back to A1. If an A3 & A4 are present, just continue through all 4 exercises with rest between. ◊ 1st Digit - Lowering Lengthening Phase ◊ 2nd Digit - Bottom Position ◊ 3rd Digit - Upward Contracting Phase (X = explode as fast as possible) ◊ 4th Digit - Top Position 7 SRI FUNCTIONAL BODYBUILDING LOWER BODY SQUAT AND HINGE FOCUSED WORKOUT WITH 2 WEEKS PROGRESSION: LOOK GOOD MOVE WELL GUIDEBOOK WORKOUT #1 RUMP PUMP 3 Sets • 20 Bodyweight Hip Thrusts • 15sec Single Leg Hip Thrust Isometric Hold R • 15sec Single Leg Hip Thrust Isometric Hold L • 20 Lateral Band Walk R • 20 Lateral Band Walks L A1. Front Rack Rear Foot Elevated Split Squat; 30X1; 4-6leg; rest 30sec x 3 Sets *rear foot on 4-6” plate A2. Goblet Cyclist Squat; 2020; 8-12reps; rest 2-3mins x 3 Sets B1. Barbell Sumo Deadlift; 2121; 4-6reps; rest 30sec x 3 Sets *HEAVY B2. Hand Supported Single Leg DB RDL; 20X2; 6-8/side; rest 2-3mins x 3 Sets C. Functional Leg Pump (QUAD FOCUSED) 3-5 Sets • 30sec Dual KB Wall Sits • rest 15sec • 10 Dual KB Cleans • 8 KB Rack Walking Lunges • 6 KB Rack Squats • rest 15sec • 15sec Bike HARD • rest 2 minutes *Hover over movement names for Demo Video Links 11 WORKOUT #2 CORE RUMP 4 Sets • 12 Ring Body Saw • 12 Russian Twist per side • 24 Frog Pump A1. Back Rack Drop Lunge; 30X1; 4-6leg; rest 20sec x 4 Sets *rear foot on 4-6” plate A2. Goblet Kickstand Pistol Squat ; 2020; 8/leg; rest 2-3mins x 4 Sets B1. Barbell Hip Thrust; 2020; 4-6reps; rest 20sec x 3 Sets *HEAVY B2. Dual Kettlebell Sumo Deadlift; 3020; 8-10reps; rest 2-3mins x 3 Sets C. Functional Leg Pump (POSTERIOR CHAIN FOCUSED) 3-5 Sets • 10 Hang Power Cleans below the knee • 20 Banded Pull Through • rest 15sec • 30sec Dual Russian Swings • Run 200m at high effort • rest 2mins and repeat Progressive Overload Concepts Illustrated in these two workouts: ◊ Rest periods in the conditioning efforts are shortened and removed in the second workout, challenging you more. ◊ A1/B1 Rest period is shortened to 20sec from 30sec in the supersets. ◊ A1/A2 volume is increased to 4 sets from 3 - another way to keep build- ing you up without necessarily adding more weight. ◊ Conditioning emphasizes either Quad or Posterior chain through specif- ic movement selection. 12 LOOK GOOD MOVE WELL GUIDEBOOK WORKOUT #2 BODYWEIGHT UPPER FLOW 2-3 Sets • Off Set Push Up x 8 • Prone Scapular Retractions x 8 • Scapular Ring Row x 8 • Plank Army Crawler x 8/side AEROBIC PRE-FATIGUE PUMP • 10 Renegade Rows 50/35lbs • 200 Single Under Jump Ropes • 8 Renegade Rows 50/35lbs • 150 Single Under Jump Ropes • 6 Renegade Rows 60/40lbs • 100 Single Under Jump Ropes • 4 Renegade Rows 60/40lbs • 50 Single Under Jump Ropes • 2 Renegade Rows 70/45lbs A1. Farmers Press; 20X1; 6-8/arm; rest 50sec x 3 Sets A2. Banded KB Pull-Over; 2020; 10-12reps; rest 50sec x 3 Sets A3. Barbell Reverse Curl; 2021; 8-10reps; rest 50sec x 3 Sets B. Bis/Tris/Core EMOM EMOM x 5mins • KB Horn Curl x 5 • KB Horn Pallof Press x 5 • KB Hip to Halo x 5/side EMOM x 5mins • KB Supine Tricep Ext x 5 • KB Crush Grip Floor Press x 5 • KB Crush Grip weighted L Crunches x 5 **For the first 5mins, you perform all 3 movements within a single minute. For the second 5mins, you do the same. Progressive Overload Concepts Illustrated in these two workouts: ◊ Rest periods in the supersets shorten to 50sec ◊ Aerobic Pre-Fatigue Pump has the rest periods removed and becomes a continuous conditioning piece ◊ Conditioning at the end moves from a NOT FOR TIME piece to a time restriction EMOM format - starting to restrict your amount of rest 15 SRI FUNCTIONAL BODYBUILDING AEROBIC BODYBUILDING CORE SHRED SESSION 2 WEEKS PROGRESSION: LOOK GOOD MOVE WELL GUIDEBOOK WORKOUT #1 30min Total Work - Easy Effort 15minute Timer Bike Easy - at mins 5, 10, and 15 stop and perform • 30sec Wall Sit • 15 Side Plank Hip Taps R • 15 Side Plank Hip Taps L 15minute Timer Row Easy - at mins 5, 10, and 15 stop and perform • 30sec Reverse Plank Bridge with Hip Lift • 30sec Ring Row Hold WORKOUT #2 • Run 30sec Moderate Pace • Walk 30sec x8 5 Sets NFT (Not For Time) • Tall Plank Shoulder Taps x 10/side • 30sec Wall Sit • 30sec Superman Hold Underswitch to Crab Reach 30sec • Walk 30sec • Beast to Alternating Leg Through 30sec • Walk 30sec x4 5 Sets NFT (Not For Time) • Quadruped Plank Shoulder Taps x 10/side • 30sec Side Plank R • 30sec Side Plank R • Run 30sec Moderate Pace • Walk 30sec x8 *Hover over movement names for Demo Video Links 17 We can approach a nutrition plan that supports aesthetics in several ways, and I’ll give detailed examples below. As an overview, the goal is to support build- ing muscle and losing fat at the same time. You may wish to spend a short period of time in an aggressive calorie deficit for fat loss, or eat extra to add on muscle, but for sustainability over the long term there is no need to constantly be on a bulking and cutting roller coaster. With sufficient protein and quality nutrients (ideally ingredi- ents that you make yourself, as opposed to eating packaged foods), you can maintain a great body composition for decades and enjoy your nutrition too. Approach #1 - Challenge Fat Loss with Low Carb This is a more aggressive number approach that can help clients kick start fat loss and see reinforcing changes in the short term to help the long term approach. Case Study - 38 year old Female, 5’4” • Program - Functional Body Composition 2.0 Female Version • Current Body Weight - 145lbs • Current Body Fat - 24% • Goal - Drop Body Fat and hit Body Composition of 20% • Activity Level - Low • Protein Level - Moderate • Carb Approach - LOW CARB Macro and Calorie Prescription • Daily Calorie Expenditure - 1996 • Target Calories for Fat Loss Goal - 1497 (25% reduction from baseline) • Protein Macros - 120 grams • Carb Macros - 75 grams • Fat Macros - 80 grams • Target is 3 Meals a Day MEAL PLAN EXAMPLE DAY 20 LOOK GOOD MOVE WELL GUIDEBOOK MEAL PLAN EXAMPLE DAY Meal 1: 9am- Breakfast 40g protein / 15g carbs / 30g fat • 7oz Leg of Lamb • 200g Broccoli • 5ml Olive Oil • 20ml Lemon Juice Meal 2: 1pm - Lunch 40g protein / 15g carbs / 30g fat • 6.5oz Organic Turkey 93/7 lean • 100g Green Cabbage • 6g Butter • 100g Avocado Training 4pm Meal 3: 6pm - Dinner 40g protein / 45g carbs / 20g fat • 7oz Ground Sirloin • 200g Sweet Potato • 75g Green Beans ◊ Low Activity Level - outside of training she is sedentary ◊ Protein Level Moderate - Because her goal is to lose bodyfat, we are choosing moderate protein (875grams protein per pound of BW). This will set her daily protein target closer to the bodyweight she wants to be. ◊ Carb approach low - Historically, she has felt addicted to sugars and is looking to change her taste preferences and get away from sugar. This lower carb method will push her towards more whole food forms of carbs like veggies and fruit. ◊ Calorie Target - Because of her experience with macro counting in the past and a decent knowledge of training and her body, we are going to explore a challenge fat loss calorie target to see if she can make no- ticeable changes earlier on to motivate some long term changes. 21 Approach #2 - Lean Muscle Gain - Carb Cycling This is ideal for someone that is looking to build a little muscle and overall start to increase their caloric intake slightly to get more from their workouts while still staying lean and not adding too much body fat. The Carb Cycling allows them to follow mostly a lower carb approach but hit higher carbs on tough training days to get some added intensity from their training. Case Study - 45 year old Male, 5’9” • Program - Persist Body Composition • Current Bodyweight - 170 • Current Bodyfat - 14% • Goal - Gain 3-5lbs of Muscle and over time get into low 10’s for Body Composition • Activity Level - Moderate • Protein Level - High • Carb Approach - Cycling CARBs Macro and Calorie Prescription • Daily Calorie Expenditure - 1996 • Target Calories for Fat Loss Goal - 1497 (25% reduction from baseline) • Protein Macros - 120 grams • Carb Macros - 75 grams • Fat Macros - 80 grams • Target is 3 Meals a Day ◊ Moderate Activity Level - outside of training he is on his feet moving for 4-6 hours a day) ◊ Protein Level High - Because he has a relatively low bodyfat % already and is aiming to gain muscle, we will keep protein high at 1g per pound of body- weight. ◊ Carb approach Cycling - He is comfortable with counting macros and knows how to hit his numbers. He has followed a low carb approach for a long time so he wants to incorporate carbs in a smart way to optimize his training re- sults) The lower carb days have historically helped him with consistency and staying lean, but the high carb days are going to be used to help drive his muscle growth on tough training days so he can push intensity on those ses- sions more. ◊ Calorie Target - Putting him in a 10% surplus is where we are aiming to start. This will help get things moving in the right direction without too much fat gain. After he has developed a routine we can bump this up as high as 25% surplus to aid in more muscle mass growth until his desired form is reached. 22 LOOK GOOD MOVE WELL GUIDEBOOK MOVE WELL TRAINING PROGRESSION: If you come from a functional fitness or competitive sport background, your love for training might express itself more in how you move and what you can accomplish in the gym than what your body looks like. With Functional Bodybuilding we cover both - but if you love to express your athleticism, crush a local competition here and there, or get fired up by strength and power, these workouts will be your jam. Just as in the “Look Good” section, you’ll find a balance of movement patterns and also a balance of intensity efforts. Crushing yourself to a pulp every time you work out is not the best approach to consistently, longevity, and a great aesthetic - not to men- tion having energy for the rest of your life. So give these workouts a try to feel like you’re working hard and making progress, but still have something left in the tank. Move Well Training Sessions - 2 Week Progressions: • Lower Body • Upper Body • Barbell Focused Posterior Chain / Olympic Lifting ◊ We typically have programs that range from 3-5 days per week. The above 3 training sessions could be used as part of a 5 day training split with additional upper body and aerobic days. If you wanted, these workouts could serve as a MWF split for someone leading a 3 day per week training lifestyle. 26 LOOK GOOD MOVE WELL GUIDEBOOK LOWER BODY - WORKOUT #1 Warmup 3 Sets • Crab Walk 10m • rest 30sec • Shoulder CARs x 2/arm • rest 30sec • Duck Walk 10m • rest 60sec Warm Start 3-4 Rounds • Run 300m (increase pace on run each round) • 20sec Single Arm Plank R • 20sec Good Morning Isometric (empty barbell) • 20sec Single Arm Plank L • 20sec Superman Hold Positional Hinge and Squat Prep 3 Sets • Kang Squat; 3111; 4-6reps • rest 60sec • Death March; 3010; 6-8steps/leg; • rest 60sec Box Squat • 21X1; 5,5,5,5 (add load with each set and finish at 90% effort); rest 2-3mins • 90% Max -consider this on the RPE scale not your 90% all time efforts. Single Leg & Core Volume Sets 4-5 Sets • Suitcase RNT Reverse Lunges; 20X1; 6-8/leg; • rest 45sec • Strict Toes to Rings x 6-8 reps (3sec negative); rest 45 sec • Tuck L-Hang from Rings accumulate 30sec (break as needed) • rest 45sec • 15/13 Cal Bike @ 85% aerobic effort • rest walk 90sec *Hover over movement names for Demo Video Links 27 Muscle Endurance w/ Simple Gymnastics Every 3:00 x 5 sets • 12 Alternating KB Switch Snatches @ 53/35lbs • 10 Alternating Single Leg Toes to Bar • 150/125m Row Muscle Endurance w/ Simple Gymnastics Every 3:00 x 5 sets • 6-8 Ring Push Ups @ 2020 Tempo • 6 Right Arm KB Clean and Push Press @ 53/35lbs • 6 Left Arm KB Clean and Push Press @ 53/35lbs • 14/12 Cal Bike UPPER BODY - WORKOUT #2 Warmup 3 Sets • 40m Dual Kettlebell Rack Carry • rest 30sec • 20 Banded Clamshells/side • rest 30sec • 15 Scapular Push Ups • rest 60sec PreFatigue Isometrics and Eccentrics 2-3 Sets • Supinated Grip Body Row @ 2020 Tempo; Max Reps at the prescribed tempo • rest 60sec • Ring Plank; Accumulate 60sec with as few breaks as you can • rest 60sec Unilateral Push and Pull Absolute Strength 3 Sets • Supinated Archer Pull Up Hold 15sec/arm • rest 30sec • Dual KB Rack HOLD 30sec • rest 30sec • Ring Body Saw 20-30sec Isometric (hold in the extended position) • rest 60sec 30 LOOK GOOD MOVE WELL GUIDEBOOK Push Pull Giant Set 4 Sets • 1-1/4 Close Grip Bench Press; 3-4reps • rest 30sec • Glute Bridge Single Arm KB Bench Press; 20X1; 6-8reps • rest 30sec • Banded Chainsaw Row; 21X1; 6reps/arm; • rest 90sec Muscle Endurance w/ Simple Gymnastics Every 2:00 x 12 sets Odd Sets (1,3,5,7,9,11) • 2 Strict MU • 12 GHD Sit-Up • 30-40 Double Unders Even Sets (2,4,6,8,10,12) • 2 DB TGU (1/arm) 60/40lbs • 10 Alternating DB Hang Split Snatch 60/40lbs • 12/10 Cal Row *Strict MU Scale - Kipping MU x 2 or Muscle Up Row x 4 **GHD Sub - 16 anchored sit ups Progressive Overload Concepts Illustrated in these two workouts are: ◊ Movement Complexity - From workout 1 to 2 there is a noticeable in- crease in skill requirement for the movements that are used in the sup- ersets and giant sets. ◊ Muscle Endurance Volume and Complexity - The total number of sets has increased in a shorter time frame. More volume with shorter rest periods means intensification in two ways. 31 BARBELL FOCUSED POSTERIOR CHAIN - WORKOUT #1 Warmup 3 Sets • Clamshell Side Plank x 20sec/side • rest 30sec • Quadruped Thoracic Rotations • rest 30sec • Cossack Squats x 8/leg 2010 Tempo • rest 60sec BUILDING START EMOM EMOM x 12mins • 1st - Row 30sec @ moderate effort • 2nd - 8-12 Dual Kettlebell Cleans (moderate weight) • 3rd - 5 Seated Box Jumps (increase height each round) *every round increase pace on either row, height on the jump, or load on KB clean Speed Strength - Get the Brain Firing! Every 60sec x 10 sets • Segment Power Clean • Hang Power Clean Below Knee (pause 1sec below knee) *Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level. Positional Hinge Strength • Segmented Clean Deadlift; 3131; 5,5,4,4,3; rest 2-3mins between sets *The segment deadlift is meant to have 3 very distinct pauses. Use lifting straps if you have them so your grip doesn’t limit you with this long time under tension. Make the pauses very deliberate. *Hover over movement names for Demo Video Links 32 LOOK GOOD MOVE WELL GUIDEBOOK Progressive Overload Concepts Illustrated in these two workouts are: ◊ Abbreviated Range of Motion - in the second workout we move to an abbreviated range of motion strength movement for the purposes of loading overload. You are stronger in this shorter range of motion. ◊ Power Couplets - the power couplets are written in a non-fatigue for- mat with rest in the first workout, but the second workout they are written in a For Time format to promote a bit more intensity and fa- tigue. ◊ Oly Lifting EMOM - The second workout reduces the movements in the lifting complex to allow for more focus and high load on a single lift. 35 SRI FUNCTIONAL BODYBUILDING MOVE WELL NUTRITION EXAMPLES: LOOK GOOD MOVE WELL GUIDEBOOK In these nutrition examples, you’ll find the same emphasis on protein intake and making sure calorie targets meet energy requirements that we would prescribe for a “Look Good” athlete. Remember, these targets are only a starting point - use these examples to help frame your own starting points, track intake and how you’re feeling for a couple weeks, and then you’ll have a much greater idea of where you need to go from here to make sure you feel energetic to train and that your body composition is moving in the right direction. Approach #1 - Beginner looking to Recomposition Case Study - 30 year old Female, 5’2” • Program - Persist Minimalist 3-4x/week • Current Body Weight - 140lbs • Current Body Fat - 32% • Goal - Drop Body Fat • Activity Level - Low • Protein Level - Moderate • Carb Approach - Moderate Carb ◊ Limited Activity Level - outside of training she is sedentary and train- ing 3-4x/week is on the lower end ◊ Protein Level Moderate - Because she has a decent amount of body fat she would like to lose, choosing moderate protein will help her to have a more balanced macronutrient profile and be easier to hit her numbers as a relatively new macro counter. ◊ Carb approach moderate - She has never done macros before and would like to start with a carb level that is easiest to implement. Low or High would alter her fat levels more significantly making hitting her numbers a bit harder. ◊ Calorie Target - Despite having a lot of body fat to lose, we are going to start her on a less aggressive caloric restriction just to ensure she gets off on the right foot. A 25% reduction might be appropriate in the future, but for now we are only starting with 10% so she can have a higher likelihood of success. 37 Meal 3: 40g protein / 180g carbs / 20g fat • 250g (dry weight) White Rice • 1 Can Tuna • 2 Tbsp Butter • 4 Cups Spinach Meal 4: 40g protein / 50g carbs / 40g fat • 250g (dry weight) White Rice • 1 Can Tuna • 2 Tbsp Butter • 4 Cups Spinach • 6 Whole Eggs • 1.5 Tbsp Coconut Oil • 1.5 Large Banana Meal 5: 40g protein / 50g carbs / 40g fat • 6oz Flank Steak • 250g Potato • 125 Broccoli • 1.5 Tbsp Olive Oil 40 LOOK GOOD MOVE WELL GUIDEBOOK 41 Instead of having to choose between isolation-heavy bodybuilding workouts that don’t let you express your athleticism, or high intensity workouts that don’t give the best body composition, you can blend both - AND lean towards one or the other based on how you like to train. HOW DO YOU KNOW when you might need to change things up in the gym? Check how you’re feeling against these yellow light warnings: Physical: • You are experiencing aches and pains in your body. This can come from consistently and constantly pushing too much intensity in the same form over and over again. Be it from pushing for performance too long, or getting very deep into a hypertrophy program, you can feel your body talking to you. • You have been trying for an aggressive body composition shift for a while and have started to see progress slow down. At this point I usually recommend a shift to the move well side along with caloric maintenance. • Starting to feel a little fluffy from a build up of intensity in the performance work- outs. Mental/Emotional • You are feeling the mental burn out from linear progressions in hypertrophy training (tempo). Week after week you are getting “bored” from the same look to your train- ing and linear strength/hypertrophy progressions • You can’t seem to get the mental “motivation” up for a hard workout. You find your- self saying, “I’m just not sure I can bring it today.” This is a sign your body and brain need a new stimulus that will allow you to start over from the beginning and take the pressure off yourself. • The seasons have changed and your brain is feeling like it needs a change. I feel this when the winter is over or when summer comes to a close. The training that was at- tached mentally to the last season of life isn’t inspiring and I want a change. TRAINING TAKE HOME POINTS NUTRITION TAKE HOME POINTS 42