Accessory Gainz Week 1 & 2

  • Day 2 (week 1)

Beginner

Bird dog 20 reps per side 3s to complete a full rep

Standing knee raise with band over feet use green or blue. 50 reps per leg

T,Y single arm on box 10 reps per arm and per exercise 5s hold at the top of each rep. 1 ARM AT A TIME

Intermediate

Banded bird dog (use thin resistance band-band goes around opposite foot and hand exL around right hand and left foot—do 5 reps then switch band to other hand and foot and repeat until 20 total reps are completed) 3s to complete a rep 20 reps per side

Single leg pike ups with 2s hold at the top 30 reps per leg

T,Y single arm on box 10 reps per arm and per exercise 5s hold at the top of each rep.

Advanced

Bird dog row on bench (opposite leg and arm on bench) 3×10 rows per arm use light to moderate weight. Goal is neutral spine and NO HIP SHIFT OR TILT! 

Double leg pike over cone or p-bar or cones 80 reps total (You do not need to hold like in the video)

T,Y single arm on box 10 reps per arm and per exercise 5s hold at the top of each rep. 1 ARM AT A TIME 

  • Day 3  

    (NOTE** In the sled video you are pushing not pulling like they are BUT you ARE doing the heel toe strike which is shown in the 1st part of the video. Make sure the sled is jerking with every step, goal is to make every step powerful….no momentum)

    Beginner 

50ft sled push x 6 sets (Every step is heel – toe and POWERFUL. When done correctly the sled should jerk and the last step is as powerful as the first) Use a moderate to heavy weight so the 50ft is difficult but can be done without stopping.

Low plank hold 3×15-45s 30s rest b/t sets

Dirty 30s, 4 sets must build each set use trainer bar to load weight. While lying on a bench perform 10 skull crushers into 10 pullovers into 10 presses (Look at facebook page)

Intermediate

50ft sled push x 6 sets (Every step is heel – toe and POWERFUL. When done correctly the sled should jerk and the last step is as powerful as the first) Use a moderate to heavy weight so the 50ft is difficult but can be done without stopping.

Single arm plank (1 arm extended on floor – 1 behind back) Keep a neutral spine and do not let hips tilt or shift 3×25-45s rest 30s between sets feet can be wide if needed.

Dirty 30s, 4 sets must build each set use trainer bar to load weight. While lying on a bench perform 10 skull crushers into 10 pullovers into 10 presses (Look at video on facebook page)

Advanced

50ft sled push x 6 sets while wearing a 12-40lb weight vest (Every step is heel – toe and POWERFUL. When done correctly the sled should jerk and the last step is as powerful as the first) Use a moderate to heavy weight so the 50ft is difficult but can be done without stopping.

Evil wheel rollouts with knees on ab mat, accumulate 60 reps (go as far out as possible without back overextending

Dirty 30s, 4 sets must build each set use trainer bar to load weight. While lying on a bench perform 10 skull crushers into 10 pullovers into 10 presses (Look at video on facebook page)

January Week 2

Day 1

Beginner

Crossover symmetry protocol

Hanging knee tuck hold 10-30s 4 sets 30s rest b/t sets

Bottoms up KB carry 100ft + 10 presses (do 1 arm at a time) 3 sets

Intermediate

Crossover symmetry protocol

Hanging knee tuck OR extended the knee as far as you can for 20-30s 4 sets rest 30s b/t sets

Bottoms up KB carry 100ft + 10 presses (Do both arms at the same time) 3 sets

Advanced

Crossover symmetry protocol 

Hanging knee extended (as much as you can) L – sit hold 20-45s 4 sets rest 30s b/t sets

Bottoms up KB carry 100ft + 10 presses (Both  arms at the same time with a green band around the lower forearm just above the elbow) 3 sets

Day 2 (**NOTE – You are doing the 1st good morning style shown NOT the rounded back good morning)

Beginner

Good mornings 3×8 light to moderate weight 

Standing leg * hip extension with band around the ankle (use a thin band) 3×8 per leg

Arc ups 4×10 rest 30s b/t sets

Intermediate

Good mornings 3×8 light to moderate weight w/ green or blue band around the knees

Glute ham bridge single leg curl using furniture slider 3×8 per leg

Arc up while holding pvc 4×10 30s rest between sets

Advanced

Good morning 3×8 light to moderate weight  with bands pulling bar towards the rig, use a thin band for this

3×12 glute ham curl

Arc up with holding pvc 4×10 with 30s rest between sets

Day 3

Beginner

Crossover Symmetry Protocol (Board with photos at the gym that show exercises) 2 full rounds of protocol

Knee tuck hollow hold 10s into 10 v- ups into 10s plank hold (on elbows) 4 rds 45s rest b/t rounds

Shrimp Squats 3×10 per leg (3s hold with knee pulled in)

Intermediate

Crossover Symmetry Protocol (Board with photos at the gym that show exercises) 2 full rounds of protocol

Hollow hold 15s into 10-vups into 10 tuck ups 4rds 45s rest between rounds

Shrimp Squats 3×10 per leg  (3s hold with knee pulled in then 3 seconds forward to extend leg)

Advanced

Crossover Symmetry Protocol (Board with photos at the gym that show exercises) 2 full rounds of protocol

10 hollow rocks into 10 v-ups into 10 tuck ups into 10s hollow rock 3 rds 1 min rest b/t rounds

Shrimp squats 3×6 per leg (3s to pull knee in then 3s hold then 3s to return to knee extended

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