Accessory Gainz: January Week 3 & 4

January Week 3

Day 1:

  • Beginner
    • Glute-Ham-Bridge with blue or black band around knee 40 total reps all have 3s hold at the top
    • Banded wall slide 3×10 (up and down is 1 rep and you should go 3s up and 3s down. Make sure shoulders are pushed forward during exercise)
    • Prone external rotation 2×5 per arm with a 5s hold at the top of each rep
  • Intermediate
  • Advanced

Day 2:

Day 3:

  • Beginner
    • Deadlift hip hinge w. PVC drill (note***hands are snatch grip) 3x 15
    • Plank hold 5 sets of 15s on elbows into 15s arms extended (30s total) 30s rest between sets
    • Hip extension hold 5 sets of 20-40s rest 60s between sets (D0n’t hold a weight like in video)
  • Intermediate
    • Deadlift hip hinge w. PVC drill (note*** hands are snatch grip) 3×15 every rep is 3s up and 3s down
    • 5rds with a 2 min rest between sets of 10 hollow rock – 10 v ups – 10 tuck ups – 10s hollow rock hold
    • Hip extension hold on GHD 5 sets of 30-60s with a 60s rest between sets (hold a light-moderate KB like in the video)
  • Advanced
    • Deadlift hip hinge drill w. PVC (note hands are snatch grip) 3×15 –every rep is 3s up and 3s down
    • 5rds with a 90s rest between sets of  10 hollow rocks – 10 v ups – 10 tuck ups – 10s hollow rock hold
    • Reverse hyper 5×8 @20-30% max back squat (REMEBER****Always squeeze the belly – THINK: Hold at the top / control on the way down / THEN let it swing forward so you can go back up. When done correctly you will feel: Butt – Hamstring – and back if you don’t feel all 3 something is not correct) As Louie says in the video “Squeeze, control, release”

January Week 4

Day 1

  • Beginner
  • Intermediate
    • Crossover Symmetry Protocol 6 reps of each exercise with 5 oscillations per rep
    • Supine GHD hold 4×30-60s w/ 60s rest between sets (hold arms overhead)
    • Seal Walk 3x50ft  (You do not need to go backward like in video)
  • Advanced
    • Crossover Symmetry Protocol 6 reps of each exercise with 5 oscillations per rep
    • Supine GHD hold 4×30-60s w/ 60s rest between sets (hold arms overhead and hold a 1-2.5lb plate in each hand if possible)
    • Seal Walk 3x50ft with weight vest on (lightest is 12lb heaviest is 20lb) (You do not need to go backward like in video)

Day 2

  • Beginner
    • Star balance drill 3 reps per leg (1 rep is a full cycle around)***The goal is to reach as far as you can with control
    • Hexagon Hop drill LIGHTLY mark ground with chalk so you know your starting point 3 reps per direction (1 rep is a full cycle around)
    • Single leg rdl with PVC on back  2×6 per leg (keep points of contact mentioned in video WITHOUT bending the pvc)
  • Intermediate
    • Star balance drill 3 reps per leg (1rep is a full cycle around)***The goal is to reach as far as you can with control
    • Hexagon hop drill LIGHTLY mark ground with chalk so you know your starting point 3 reps per direction (1 rep is a full cycle around)
    • Single leg rdl with PVC on back  2×6 per leg (keep points of contact mentioned in video WITHOUT bending the pvc)
  • Advanced
    • Star balance drill 3 reps per leg (1rep is a full cycle around) ***The goal is to reach as far as you can with control
    • Hexagon hop drill LIGHTLY mark ground with chalk so you know your starting point 3 reps per direction (1 rep is a full cycle around)
    • Single leg rdl with PVC on back  2×6 per leg (keep points of contact mentioned in video WITHOUT bending the pvc)

Day 3

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