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Warm Up
Conditioning
Give these a try as some bonus mobility work today
Basic Leg Lowering Progressions
Warm Up
Strength
Conditioning
Cool Down
Ok a couple of you were asking me about what we were talking about the other day. Ok were all adults so lets talk about how to strengthen that pelvic floor. I embedded a video above, check it out its very good. Look we all need to strengthen our plevic floor. Watch the video above and try to think about it when were training. Men can do Keigels too, look it up!!!!
Warm Up B
Conditioning
The other day a coworker asked me how do you guys get up everyday and workout? I thought about that for a bit as I am no longer a competitive athlete. This weekend it all hit me as I spent my whole weekend chasing the kids, riding bikes, playing soccer, golfing, and just hanging out with them. I do it so I can be an active father and give my kids the foundation in health and fitness. I spend all that time stretching and doing corrective exercise so that I can do that stuff well into my kids lives and God willing one day Grandchildren. So when is the last time you thought about your why? Figure that out and find your drive!!
BT
Warm Up A 15 min
Strength
Conditioning
Warm Up
Strength
Conditioning
Warm Up
Conditioning
I just picked up this little baby the other day to start taking some data on heart rates during training. My goal is to chart the amount of time I can go from a near max heart rate and back down to a 70% or so. I have been having a lot of fun with it and I think it would be worth the investment. I included the like above, at $50 I think it would really help some of you make training a bit more fun.
Warm Up
Strength
Conditioning
Ok so this week we will start a new program! This program will work to integrate elements of corrective exercise, core conditioning, as well as balance and stability. We will also be using a couple new pieces of equipment such as the RFT Bands and airdex pads. The goal is to build in solid corrective exercises that will fix some of the issues we all have in hip mobility/stability as well as shoulder mobility/stability. Once we establish our movement baselines we can start to feel how the correctives are aligning our physiology to function at maximal capacity.
We will also be starting an eight week strength cycle. Don’t be scared of this, I have written it as an undulating volume waves. We will undulate not only volume but also intensity. The numbers are realistic to your abilities. The weight may seem light at times but stick to the plan as its all part of a larger design. Some of us may get done sooner than others, my goal is to spend 20-25 min in our strength phase. In the event you finish early, wait for the rest of the group to start the conditioning, rather focus on an area you need improvement. Speaking honestly everyone needs more mobility, not more work, I would pick a couple corrective exercises/stretches and focus on those until we are ready to do the workout together. The goal is to have everyone working together and building the energy.
One thing to note about the way I will program some of our conditioning will be based on Heart Rate recovery. If you have access to a heart rate monitor, apple watch, fit bit etc, start wearing it. I would like to start actually resting in a zone that is realistic to building true metabolic conditioning. I can dig deep into the exercise science of it, just ask me in person as I don’t want this to be a five page post. The focus will be to get our heart rate to recover into a zone that will allow us to maintain the absolute quality of movement and coordination possible in our conditioning. If it says rest to 70%-75% try to do so for a 32 year old male (BT) my max heart rate (220-age) is 188, i would start to work again at a heart rate between 138 bpm and 141 bpm. The goal is to start to recover into that zone as fast as possible, the faster you can do it the more fit you are. This is just another way for us to change our stimulus using science.
I know that was a lot but I am very excited about the new changes and I hope you are too. As many of you know I am an exercise science geek, I am always reading a new book or reading some new articles. Trust me when I say there is science behind everything we do, I hope all of you can think of some questions and will have a few for me about the how and why we are doing what were doing!!
Warm Up B
Conditioning
Ok so this week we will start a new program! This program will work to integrate elements of corrective exercise, core conditioning, as well as balance and stability. We will also be using a couple new pieces of equipment such as the RFT Bands and airdex pads. The goal is to build in solid corrective exercises that will fix some of the issues we all have in hip mobility/stability as well as shoulder mobility/stability. Once we establish our movement baselines we can start to feel how the correctives are aligning our physiology to function at maximal capacity.
We will also be starting an eight week strength cycle. Don’t be scared of this, I have written it as an undulating volume waves. We will undulate not only volume but also intensity. The numbers are realistic to your abilities. The weight may seem light at times but stick to the plan as its all part of a larger design. Some of us may get done sooner than others, my goal is to spend 20-25 min in our strength phase. In the event you finish early, wait for the rest of the group to start the conditioning, rather focus on an area you need improvement. Speaking honestly everyone needs more mobility, not more work, I would pick a couple corrective exercises/stretches and focus on those until we are ready to do the workout together. The goal is to have everyone working together and building the energy.
One thing to note about the way I will program some of our conditioning will be based on Heart Rate recovery. If you have access to a heart rate monitor, apple watch, fit bit etc, start wearing it. I would like to start actually resting in a zone that is realistic to building true metabolic conditioning. I can dig deep into the exercise science of it, just ask me in person as I don’t want this to be a five page post. The focus will be to get our heart rate to recover into a zone that will allow us to maintain the absolute quality of movement and coordination possible in our conditioning. If it says rest to 70%-75% try to do so for a 32 year old male (BT) my max heart rate (220-age) is 188, i would start to work again at a heart rate between 138 bpm and 141 bpm. The goal is to start to recover into that zone as fast as possible, the faster you can do it the more fit you are. This is just another way for us to change our stimulus using science.
I know that was a lot but I am very excited about the new changes and I hope you are too. As many of you know I am an exercise science geek, I am always reading a new book or reading some new articles. Trust me when I say there is science behind everything we do, I hope all of you can think of some questions and will have a few for me about the how and why we are doing what were doing!!
Warm Up A 15 min
Strength 25 min
Conditioning
This week we will be sticking to basic calisthenic warmups as we decompress and move into our new Core activation and mobility cycles. We will also be “testing” this week, although I hate the Idea of Maxing with our clients it is indeed a nessacary evil. How do we know where we are going if we don’t know where we are. That being said we will have a big focus on some of our maxes. Wednesday we will max some bodyweight movements as well as the mile to take some numbers. I don’t want testing week to be stressful, just come and do the best you can. If it hurts, NO. NO. NO. That means we are not going up any further its never worth the injury to go further. If your technique is not on point we will dial you back. I do want you guys to write all of this down for me on the paper pad I will have out this week. I will then upload this into a spreadsheet and you will have a sheet for the next eight week lifting cycle. I want to start taking our strength and conditioning more serious and I hope you do to. If you have any questions please do not hesitate to ask.
BT
Warm up
Strength
Conditioning
Ab circuit
CenCal Strength 