March 6th – March 20th

March 6th – 12th

Day 1

  • Beginner
    • DB row 3×10 per side
    • Banded march with green band over/under feet accumulate 100ft
    • Supported hip CARs 20 reps per leg
  • Intermediate
    • DB row 3×10 per side
    • Banded march with green or blue band over/under feet accumulate 150ft
    • Supported hip CARs 20 reps per leg
  • Advanced

Day 2

Day 3

March 13-20

Day 1

Day 2

Day 3

  • Beginner
    • Plank hold 3×45-60s rest 1 min after each set
    • Hip tuck hold on rig 3×30-45s rest 1 min b/t sets
    • Evil wheel accumulate 50reps
  • Intermediate
    • Chinese plank hold 30-45s rest 1 min b/t sets
    • Hip tuck / L-sit hold on rig 30-45s rest 1min
    • Evil wheels accumulate 75 reps
  • Advanced
    • Chinese plank holds 30-45s rest 1 min b/t sets
    • Hip tuck / l-sit hold on rig 30-45s rest 1 min
    • Evil wheels accumulate 100 reps

 

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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

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