ADVANCED HUMAN PERFORMANCE
ADVANCED
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TABLE OF CONTENTS
21 WORKOUT TEMPLATES
SECTION
(Click any section to directly navigate to that page)
ABOUT THE PROGRAM:
SPLIT OPTIONS:
TEMPLATE #1:
MESSAGE FROM DR. SEEDMAN & PROGRAM INTRODUCTION
10 WORKOUT ROUTINES ILLUSTRATING HOW THE TEMPLATES CAN BE LEVERAGED & CUSTOMIZED
FULL BODY WORKOUT TEMPLATE 1
TEMPLATE #2: FULL
PAGE #
Page 5
Page 8
Page 13
BODY W ORKOUT TEMPLATE UPPER BODY EMPHASIS
Page 14
TEMPLATE #3:
FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS)
Page 15
TEMPLATE #4:
FULL BODY WORKOUT TEMPLATE (ARM EMPHASIS)
Page 16
TEMPLATE #5:
FULL BODY WORKOUT TEMPLATE (POWER AND SPEED EMPHASIS)
Page 17
TEMPLATE #6: FULL
BODY W ORKOUT TEMPLATE (STABILIZATION AND CORE EMPHASIS)
Page 18
TEMPLATE #7:
FULL BODY WORKOUT ROUTINE (FOOT AND ANKLE EMPHASIS)
Page 19
TEMPLATE #8:
HEAVY UPPER BODY AND LIGHT LOWER BODY WORKOUT TEMPLATE
Page 20
TEMPLATE #9:
HEAVY LOWER BODY AND LIGHT UPPER BODY WORKOUT TEMPLATE
Page 21
TEMPLATE #10:
UPPER BODY WORKOUT TEMPLATE
Page 22
TEMPLATE #11:
LOWER BODY WORKOUT TEMPLATE
Page 23
TEMPLATE #12:
CHEST & BACK WORKOUT TEMPLATE
Page 24
TEMPLATE #13:
SHOULDERS, TRAPS, AND REAR DELTOIDS WORKOUT TEMPLATE
Page 25
TEMPLATE #14:
ARMS WORKOUT TEMPLATE
Page 26
TEMPLATE #15:
CORE WORKOUT TEMPLATE
Page 27
TEMPLATE #16
: FULL BODY CONSOLIDATED WORKOUT TEMPLATE #1 (30 MIN OR LESS)
Page 28
TEMPLATE #17:
FULL BODY CONSOLIDATED WORKOUT TEMPLATE #2 (30 MIN OR LESS)
Page 29
TEMPLATE #18:
FULL BODY ULTRA ADVANCED WORKOUT TEMPLATE
Page 30
TEMPLATE #19:
GLUTES, HAMSTRINGS, & BACKSIDE, WORKOUT TEMPLATE FOR TONED BUTT & LEGS
Page 31
TEMPLATE #20:
POWERLIFTING TEMPLATE (FULL BODY)
Page 32
TEMPLATE #21:
OLYMPIC LIFTING AND EXPLOSIVE POWER WORKOUT TEMPLATE
Page 33
WORKOUT LOG: EXERCISE
CORE BLITZ: ABDOMINAL
LOG SUITABLE FOR PRINTING & RECORDING YOUR W ORKOUT RESULTS
Page 34
FREE PRODUCT
Page 37
TEMPLATE DESIGNED FOR BUILDING CORE STRENGTH & DEFINITION
Page 39
Advanced Human Performance (AHP). All rights reserved.
Copyright © 2015 Advanced
TRAINING SPLIT OPTION #1
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Full Body (Lower Body Emphasis)
Template #3
Workout #2
Full Body (Upper Body Emphasis)
Template #2
Workout #3
Full Body (Standard)
Template #1
TRAINING SPLIT OPTION #2
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Full Body (Ultra Advanced)
Template #18
Workout #2
Full Body (Power and Speed)
Template #5
Workout #3
Workout Full Body (Stabilization and Core Emphasis)
Template #6
TRAINING SPLIT OPTION #3
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Upper Body
Template #10
Workout #2
Lower Body
Template #11
Workout #3
Powerlifting Template (Full Body)
Template #20
Workout #4
Core Workout Template
Template #15
TRAINING SPLIT OPTION #4
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Chest and Back
Template #12
Workout #2
Lower Body
Template #11
Workout #3
Shoulders and Traps
Template #13
Workout #4
Core
Template #15
Workout #5
Arms
Template #14
TRAINING SPLIT OPTION #5
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Heavy Upper Body and Light Lower Body
Template #8
Workout #2
Olympic Lifting and Explosive Power
Template #21
Workout #3
Heavy Lower and Light Upper Body
Template #9
Workout #4
Full Body (Foot and Ankle Emphasis)
Template #7
TRAINING SPLIT OPTION #6
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Full Body Consolidated 1
Template #16
Workout #2
Full Body Consolidated 2
Template #17
Workout #3
Full Body (Power and Speed Emphasis)
Template #5
TRAINING SPLIT OPTION #7
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Lower Body
Template #11
Workout #2
Upper Body
Template #10
Workout #3
Core
Template #15
Workout #4
Glutes and Hamstrings
Template #19
Workout #5
Full Body (Emphasis Arms)
Template #4
TRAINING SPLIT OPTION #8
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Chest and Back
Template #12
Workout #2
Lower Body
Template #11
Workout #3
Shoulders
Template #13
Workout #4
Full Body (Emphasis Power and Speed)
Template #5
Workout #5
Workout #6
Core
Upper body
Template #15
Template #10
Workout #7
Lower Body
Template #11
TRAINING SPLIT OPTION #9
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Olympic Lifting and Explosive Power
Template #21
Workout #2
Powerlifting Template
Template #20
Full Body (Emphasis Power and Speed)
Workout #3
Workout #4
Arms
Template #5
Template #14
TRAINING SPLIT OPTION #10
WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Full Body (Emphasis Upper)
Template #2
Workout #2
Full Body (Emphasis Lower)
Template #3
Workout #3
Full Body Emphasis Stabilization and Core
Template #6
Workout #4
Full Body Ultra Advanced
Template #18
Workout #5
Full Body (Emphasis Power and Speed)
Template #5
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #1
FULL BODY WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
3
1 (00:30)
00:30
Superset: #1, #2, #3
Any explosive
explosive movement such as O
Olympic
lympic Lifts,
Jumps, or Plyometrics
3
3-4
00:45
Superset: #1, #2, #3
Exercise #3:
4
3-5
01:00
Superset: #1, #2, #3
3
4-5
00:45
Superset: #4 and #5
3
4-5
00:45
Superset: #4 and #5
3
5
00:45
Superset: #6 and #7
3
4
01:00
Superset: #6 and #7
Any Hip Hinge exercise of you
yourr choice including
any RDL variation, good morning, kettlebell swings, etc.
2-3
5
01:00
Superset: #8 and #9
Exercise #9: Any Stride or Lunge Variation
Variation including any split
squat, lunge, or Bulgarian squat variation
2-3
4-6
01:00
Superset: #8 and #9
Exercise #10: Any Loaded
Loaded Carry Variation
Variation including farmer
farmers
s
walks, suitcase carries, overhead walking press, etc.
2
1 (00:20)
00:30
Superset: #10 and #11
Exercise #11: Any Single Leg
Leg Balance and Stability Exercise
Exercise
such as single leg stands, single leg swaps, single leg power
hold, etc.
2
1 (00:30)
00:30
Superset: #10 and #11
Exercise #1: Any core
stabilization exercise such as plank
variations or Palloff presses
Exercise #2:
Any Squat
Squat or Deadlift Variation
Exercise #4: Any horizontal
horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the back
(bent over rows, seated cable rows, etc.)
Exercise #5:
Any horizontal
horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
Exercise #6:
Any Vertical
Vertical Pull of your cho
choice
ice such as lat
pulldowns, pull-ups, etc.
Exercise #7:
Any Vertical
Vertical Press of your choice such as any
overhead press variation
Exercise #8:
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced H uman Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #2
FULL BODY WORKOUT TEMPLATE UPPER BODY EMPHASIS
EXERCISE
SETS
REPS
REST
SUPERSET
Any Upper Body Explosive Movement such as
Medicine Ball Throws or Upper Body Plyometrics or Explosive
Overhead Pressing Movements
3
5
00:30
Superset: #1, #2, #3
Exercise #2: Any core stabilization
stabilization exercise such
such as plank
variations or Palloff presses
3
1 (00:30)
00:30
Superset: #1, #2, #3
Exercise #3:
3
3-4
01:00
Superset: #1, #
#2,
2, #3
4
4-5
00:45
Superset: #4 and #5
4
4-5
00:45
Superset: #4 and #5
3-4
5
00:45
Superset: #6 and #7
3-4
5
01:00
Superset: #6 and #7
2
3-4
00:45
Superset: #8 and #9
2
3-4
00:45
Superset: #8 and #9
1
1 (10:00)
N/A
No Superset
Exercise #1:
Any Squat
Squat or Deadlift Variation
Exercise #4:
Any horizontal
horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the back
(bent over rows, seated cable rows, etc.)
Exercise #5:
Any horizontal
horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
Exercise #6:
Any Vertical
Vertical Pull of your cho
choice
ice such as lat
pulldowns, pull-ups, etc.
Exercise #7:
Any Vertical
Vertical Press of your choice such as any
overhead press variation
Exercise #8:
Any Hip Hinge exercise of you
yourr choice including
any RDL variation, good morning, kettlebell swings, etc.
Exercise #9:
Any Stride or Lunge Variation
Variation including any split
squat, lunge, or Bulgarian squat variation
Exercise #10:
10 Minutes of Upper Body Isolation work for
biceps, triceps, delts, chest, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #3
FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS)
EXERCISE
SETS
REPS
REST
SUPERSET
4
3
00:45
Superset: #1, #2, #3, #4
2
1 (00:30)
00:30
Superset: #1, #2, #3, #4
Any Single Leg
Leg Balance and Stability Exercise
Exercise
such as single leg stands, single leg swaps, single leg power
hold, etc.
2
1 (00:30)
00:30
Superset: #1, #2, #3, #4
Exercise #4:
Any Squat
Squat or Deadlift Variation
5
3-6
01:15
Superset: #1, #2, #3, #4
Exercise #5:
Any Hip Hinge exercise of you
yourr choice including
4
3-6
00:45
Superset: #5 and #6
Exercise #6: Any Stride or Lunge Variation
Variation including any split
squat, lunge, or Bulgarian squat variation
3
5
00:45
Superset: #5 and #6
Any Vertical
Vertical Press of your choice such as any
overhead press variation
2
5
00:30
Superset: #7 and #8
2
4
00:30
Superset: #7 and #8
2
4
00:30
Superset: #9, #10, #11
2
5
00:45
Superset: #9, #10, #11
2
5
00:30
Superset: #9, #10, #11
1
1 (10:00)
N/A
No Superset
Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics
Exercise #2:
Any core stabilization
stabilization exercise such
such as plank
variations or Palloff presses
Exercise #3:
any RDL variation, good morning, kettlebell swings, etc.
Exercise #7:
Exercise #8:
Any Vertical
Vertical Pull of your cho
choice
ice such as lat
pulldowns, pull-ups, etc.
Exercise #9:
Any horizontal
horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
Exercise #10:
Anybody
horizon
horizontal
tal pulling
exercise
which
any type of upper
rowing
variation
movement
forincludes
the
back (bent over rows, seated cable rows, etc.)
Exercise #11:
Any Calve Raise Exercise
Exercise of you
yourr choice
Exercise #12:
10 Minutes of lower body isolation work
including glute bridges, hip thrusters, leg extensions, leg curls,
leg press, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #4
FULL BODY WORKOUT TEMPLATE (ARM EMPHASIS)
EXERCISE
SETS
REPS
REST
SUPERSET
3
2
00:45
Superset: #1, #2, #3, #4
3
3
00:45
Superset: #1, #2, #3, #4
2-3
5
00:45
Superset: #1, #2, #3, #4
2-3
5
00:45
Superset: #1, #2, #3, #4
2
4-5
00:45
Superset: #5 and #6
2
4
01:00
Superset: #5 and #6
2-3
4-5
00:45
Superset: #7 and #8
2-3
4-5
00:45
Superset: #7 and #8
3
4, 6, 8
00:45
Superset: #9 and #10
Any Skull Crusher
Crusher Variation (flat, decline, or
incline, using barbell, dumbbells, or kettlebells)
3
5, 5, 10
00:45
Superset: #9 and #10
Exercise #11:
Any Seated Curl, Cable Curl, or Machine Curl
2
8-10
00:45
Superset: #11 and #12
Any Tricep Cable
Cable Pressdown Variation, Dips,
or Machine Tricep Exercise
2
10-12
00:45
Superset: #11 and #12
Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics
Exercise #2:
Any Squat
Squat or Deadlift Variation
Exercise #3: Any horizontal
horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
Exercise #4:
Any horizontal
horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
Exercise #5:
Any Hip Hinge exercise of you
yourr choice including
any RDL variation, good morning, kettlebell swings, etc.
Exercise #6:
Any Stride or Lunge Variation
Variation including any split
squat, lunge, or Bulgarian squat variation
Exercise #7:
Any Vertical
Vertical Pull of your cho
choice
ice such as lat
pulldowns, pull-ups, etc.
Exercise #8:
Any Vertical
Vertical Press of your choice such as any
overhead press variation
Exercise #9:
Any Standing
Standing Curl (barbell or
or dumbbell)
Exercise #10:
Exercise #12:
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #5
FULL BODY WORKOUT TEMPLATE (POWER AND SPEED EMPHASIS - USE 50-60%1RM ON ALL LIFTS)
EXERCISE
SETS
REPS
REST
SUPERSET
4
3
00:45
Superset: #1, #2, #3
Any Squat
Squat or Deadlift Variation
3
3-4
00:45
Superset: #1, #2, #3
Exercise #3: Any core stabilization
stabilization exercise such
such as plank
variations or Palloff presses
2
1 (00:30
00:45
Superset: #1, #2, #3
3
4-5
00:45
Superset: #4 and #5
Any horizontal
horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
3
4-5
00:45
Superset: #4 and #5
Exercise #6:
Explosive Lat Pulldown
3
4
00:45
Superset: #6 and #7
Exercise #7:
Any Push Press
Press Variation (Light)
(Light)
3
3-4
00:45
Superset: #6 and #7
Exercise #8:
Any Lunge
Lunge Jump Variation
2-3
5
00:45
Superset: #8 and #9
Exercise #9:
Kettlebell Swings (single or double arm)
2-3
8-10
00:45
Superset: #8 and #9
Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics
Exercise #2:
Exercise #4:
Any horizontal
horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
Exercise #5:
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #6
FULL BODY WORKOUT TEMPLATE (STABILIZATION AND CORE EMPHASIS)
EXERCISE
Exercise #1: Any Single
Arm Clean or Snatch (Dumbbells or
Kettlebells)
SETS
REPS
REST
SUPERSET
3
4
00:45
Superset: #1, #2, #3, #4
Exercise #2:
Any Single Arm
Arm Chest Press Variation
Variation
3
5
00:45
Superset: #1, #2, #3, #4
Exercise #3:
Any Single Arm
Arm Rowing Variation
Variation
3
5
00:45
Superset: #1, #2, #3, #4
3
4-5
01:00
Superset: #1, #2, #3, #4
2-3
5
00:45
Superset: #5 and #6
Any Single Arm
Arm Overhead Press Variation
(dumbell, kettlebell, bottoms-up, or barbell javelin press etc.)
or Kneeling Overhead Dumbbell Press
2-3
4-5
00:45
Superset: #5 and #6
Exercise #7:
2-3
4-6
00:45
Superset: #7, #8, #9
Any Single Leg
Leg Hinge Variation
Variation (Single Leg
RDL, Single Leg Goodmorning, etc.)
2-3
4-5
00:45
Superset: #7, #8, #9
Exercise #9: Any Single Arm
Arm Plank Variation (on bench,
hands, forearms, weighted, stretched, etc.)
2
1 (00:20)
00:45
Superset: #7, #8, #9
Exercise #4:
Any Front Squat, Goblet Squat, Single Ar
Arm
m
Goblet Squat, or Single Arm Hanging Squat (kettlebells or
dumbbells)
Exercise #5:
Any Single Arm
Arm Pulldown Machine
Machine
Exercise #6:
Any Eyes
Eyes Closed Lunge Variation
Variation
Exercise #8:
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #7
FULL BODY WORKOUT ROUTINE (FOOT AND ANKLE EMPHASIS)
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1: Any Single Leg Box Jump or Box Jump Over or
Any other single leg explosive movement
movement
3
4-5
00:45
Superset: #1 and #2
Exercise #2:
3
3-5
00:30
Superset: #1 and #2
3
6-8
00:45
Superset: #3 and #4
3
4-5
00:30
Superset: #3 and #4
2
8
00:30
Superset: #5, #6, #7
Any Squat
Squat Variation on Bo
Bosu
su Ball
Exercise #3:
Any Single Leg
Leg Pushup Variation
Variation (feet on
bench, weighted, rings, foot on ball, etc.)
Exercise #4:
Any Single Leg
Leg Bent Over Rowing Exercise
Exercise
(Dumbbells, Kettlebells, or Barbell)
Exercise #5:
Any Single Leg
Leg Stand (swaps,
(swaps, eyes close
closed
d hold,
etc.)
Exercise #6:
Weighted Pullups (Dorsiflex Method)
3
4
01:15
Superset: #5, #6, #7
Exercise #7:
Any Overhead
Overhead Press Variation
Variation on one Le
Leg
g
3
4-6
00:45
Superset: #5, #6, #7
3
4
00:45
Superset: #8 and #9
1-4
6-10
00:45
Superset: #8 and #9
Exercise #8: Any Eyes
Eyes Closed Lunge Variation,
Variation, or lunge
lunge
swap, or lunge with front foot on Bosu ball (round side)
Exercise #9:
Optional: Any Upper Body Arm Isolation
Exercises (Standing on one leg)
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
0
TEMPLATE #8
HEAVY UPPER BODY AND LIGHT LOWER BODY WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Any Snatch Variation
3
3-4
00:45
Superset: #1, #2, #3, #4
Exercise #2:
Any Speed
Speed Squat Variatio
Variation
n (50-60% 1
1RM)
RM)
3
3-4
00:30
Superset: #1, #2, #3, #4
Any horizontal
horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
5
3, 3, 3, 5, 5
01:15
Superset: #1, #2, #3, #4
Exercise #4: Any horizontal
horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
4
4-6
01:00
Superset: #1, #2, #3, #4
Exercise #5:
2
4
00:30
Superset: #5 and #6
2
5
00:30
Superset: #5 and #6
3-4
3-5
01:00
Superset: #7 and #8
3
4-5
01:00
Superset: #7 and #8
1-10
1 (10:00)
00:30
No Superset
Exercise #3:
Light Lunge Variation
Exercise #6:
Any Light Hinge
Hinge Variation (light
(light RDL,
Goodmorning, etc.)
Exercise #7:
Any Vertical
Vertical Press of your choice such as any
overhead press variation
Exercise #8:
Any Vertical
Vertical Pull of your cho
choice
ice such as lat
pulldowns, pull-ups, etc.
Exercise #9: 10 Minutes of Upper Body Isolation or High Rep
Exercises (high rep presses, flyes, curls, triceps, rows, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #9
HEAVY LOWER BODY AND LIGHT UPPER BODY WORKOUT TEMPLATE
EXERCISE
Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics
SETS
REPS
REST
SUPERSET
4
3-4
00:45
Superset: #1, #2, #3, #4
Exercise #2:
Any Squat
Squat or Deadlift Variation
5
2, 3, 3, 5, 5
00:45
Superset: #1, #2, #3, #4
Exercise #3:
Any Light Rowing
Rowing Variation
3
4-5
00:45
Superset: #1, #2, #3, #4
Exercise #4:
Any Speed
Speed Chest Press Varia
Variation
tion (50-60%
3
3-4
00:30
Superset: #1, #2, #3, #4
3
4-5
00:45
Superset: #5 and #6
3
5
00:45
Superset: #5 and #6
2-3
4
00:45
Superset: #7 and #8
2-3
5
00:30
Superset: #7 and #8
1-10
10-20
N/A
No Superset
1RM)
Exercise #5:
Any Hip Hinge exercise of you
yourr choice including
any RDL variation, good morning, kettlebell swings, etc.
Exercise #6: Any Stride or Lunge Variation
Variation including any split
squat, lunge, or Bulgarian squat variation
Exercise #7:
Any Light Overhead
Overhead Press V
Variation
ariation
Exercise #8:
Light and Super Slow Lat Pulldown (eyes
closed)
Exercise #9:
Any Lower
Lower Body Isolation
Isolation Exercises or High Rep
Movements (leg press, leg extensions, leg curls, calve raises)
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #10
UPPER BODY WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
4
3-6
01:00
Superset: #1, #2, #3
Exercise #2: Any Vertical Press of your choice
choice such as any
overhead press variation
4
2-5
01:00
Superset: #1, #2, #3
Exercise #3: Any Upper Body
Body Explosive
Explosive Movement such as
as
Medicine Ball Throws or Upper Body Plyometrics or Explosive
Overhead Pressing Movements
3
5-6
00:45
Superset: #1, #2, #3
4
4-6
00:45
Superset: #4 and #5
4
3-6
01:00
Superset: #4 and #5
2
6-8
00:45
Superset: #6 and #7
2
50
00:45
Superset: #6 and #7
Exercise #1:
Any Vertical Pull of your choice such as lat
pulldowns, pull-ups, etc.
Exercise #4:
Any horizontal
horizontal pulling exercise which includes
any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
Exercise #5:
Any horizontal
horizontal pressing exercise
exercise which includes
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
Exercise #6:
Lying Dumbbell or Kettlebell Pullover
Exercise #7:
Any Loaded
Loaded Carry (i.e.
(i.e. Farmers walk or suitcase
carry)
Exercise #8:
Any Lateral
Lateral Raise for the side deltoids
deltoids
2
12-15
00:30
Superset: #8 and #9
Exercise #9:
Any Rear Delt Exercise
2
12-15
00:30
Superset: #8 and #9
Exercise #10:
Any Bicep Exercise
Exercise
3
6, 10
00:30
Superset: #10 and #11
Exercise #11:
Any Tricep Isolation
Isolation Exercise
3
8, 10
00:30
Superset: #10 and #11
One high rep set of any machine or cable row
(choose a weight that allows you to perform 12-20 reps to
failure)
1
12-20
(To Failure)
00:30
No Superset
1
To Failure
00:30
No Superset
1
To Failure
00:30
No Superset
Exercise #12:
Exercise #13:
Any bodyweight
bodyweight pushup
pushup or bodyweight
bodyweight dip to
failure (can also use assisted machine if bodyweight
movements are not feasible)
Exercise #14:
failure
Any plank variation
variation (bodyw
(bodyweight
eight or weig
weighted)
hted) to
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
HERE
***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #11
LOWER BODY WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
#1: Any explosive movement such as Olympic Lifts,
Jumps, or Plyometrics
3-4
3-4
00:30
Superset: #1 and #2
Exercise #2: Any Squat
Squat or Deadlift Variation
5
3, 4, 4, 5, 8
00:45
Superset: #1 and #2
Exercise #3: Any Hip Hinge exercise of you
yourr choice including
any RDL variation, good morning, kettlebell swings, etc.
3
4-6
01:00
Superset: #3 and #4
Exercise #4: Any Stride or Lunge Variation
Variation including any split
squat, lunge, or Bulgarian squat variation
3
5-7
00:45
Superset: #3 and #4
Exercise #5: Any Leg Press
2
12-20
00:45
Superset: #5, #6, #7, #8
Exercise #6: Leg Extensions
2
10, 20
00:45
Superset: #5, #6, #7, #8
Exercise #7: Any Glute Bridge Variation
Variation
2
12-12
01:00
Superset: #5, #
#6,
6, #7, #8
Exercise #8: Leg Curl on Machine or Swiss Ball
1
12-15
01:00
Superset: #5, #6, #7, #8
Exercise #9: Any Calve Exercise
Exercise
3
12-20
01:00
No Superset
Exercise #10: Side Plank Windmill on Hand with Top Leg
Elevated
2
1
00:30
Superset: #10, #11, #12
Exercise #11: Single Leg Planks
2
1 (00:20)
00:30
Superset: #10, #11, #12
Exercise #12 (Optional): Side Lunges with Barbell,
Dumbbells, or Kettlebells
2
5-7
00:30
Superset: #10, #11, #12
Exercise #13 (Optional Finisher): 60 seconds of continuous
work with one of the following - wall sit, walking lunges,
bodyweight
bodywe
ight squats, bodyweight squat hold, or sled push
1
1 (01:00)
N/A
No Superset
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #12
CHEST & BACK WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
4
3, 3, 5, 8
01:00
Superset: #1, #2, #3
4
4-6
00:45
Superset: #1, #2, #3
Any Upper Body Explosive
Explosive Movement such as
Medicine Ball Throws or Upper Body Plyometrics or Explosive
Overhead Pressing Movements
3
5
00:45
Superset: #1, #2, #3
Exercise #4:
3
4, 5, 8
00:45
Superset: #4 and #5
Any Vertical
Vertical Pull of your cho
choice
ice such as lat
pulldowns, pull-ups, etc.
3
4, 6, 8
00:45
Superset: #4 and #5
Exercise #6:
Lying Dumbbell or Kettlebell Pullover
2
6-8
00:45
Superset: #6 and #7
Exercise #7:
Machine or Cable Fly
2
10-12
00:45
Superset: #6 and #7
Exercise #8:
Max Effort set of Pushups or Dips
1
10-50
00:45
No Superset
Exercise #9:
Any Seated
Seated Machine Row (high rep set to
1
8-15
00:45
No Superset
Exercise #1: Any Flat Angle
Chest Pressing Variation
Exercise #2: Any horizontal
horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
Exercise #3:
Any Incline Chest
Chest Pressing Variation
Variation
Exercise #5:
failure)
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #13
SHOULDERS, TRAPS, AND REAR DELTOIDS WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
Any Jump Shrug, Power Shrug, Hang Clean or
Hang Snatch variation
4
2-5
02:00
No Superset
Exercise #2:
4
3, 2, 2, 4
02:00
Superset: #2 and #3
3
4
00:45
Superset: #2 and #3
3
4-6
01:30
No Superset
2
30
00:45
Superset: #5, #6, #7, #8
2
30
00:45
Superset: #5, #6, #7, #8
3
1 (00:20)
00:45
Superset: #5, #6, #7, #8
2
12
01:00
Superset: #5, #6, #7, #8
Exercise #1:
Barbell Push Press or Dumbbell Push Press
Explosive Lat Pulldown (Lighter weight) or
Explosive Bodyweight Pullups
Exercise #3:
Exercise #4:
Any Vertical
Vertical Press of your choice such as any
overhead press variation
Exercise #5:
Standing Dumbbell Lateral Raises - Triple Drop
Set (10+10+10)
Exercise #6:
Bent Over Dumbbell Lateral Raises-Triple Drop
Set (10+10+10)
Exercise #7:
Farmers Walk with Dumbbells Max Distance in
20 seconds
Exercise #8:
or Trap Bar
Any Shrug
Shrug Variation with Dumbbells or Barbell
Barbell
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #14
ARMS WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
3
5, 5, 10
00:45
Superset: #1 and #2
Any Tricep Cable
Cable Pressdown Variation, Dips, or
Machine Tricep Exercise
3
6, 8, 10
00:45
Superset: #1 and #2
Exercise #3:
Incline Seated Dumbbell Curl
3
6-8
00:45
Superset: #3 and #4
Exercise #4:
Any Skull Crusher
Crusher Variation (flat,
(flat, decline, or
3
6-8
00:45
Superset: #3 and #4
2
14
00:30
No Superset
2
10
00:30
No Superset
Exercise #1: Any Standing
Curl (barbell or dumbbell)
Exercise #2:
incline, using barbell, dumbbells, or kettlebells)
Tricep Cable Pressdown Standing on One Leg
(7 Reps Per Leg)
Exercise #5:
Exercise #6:
Leg)
Barbell Curls Standing on One Leg (5 Reps Per
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #15
CORE WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Palloff Press
3
7
00:30
Superset: #1 and #2
Exercise #2:
Weighted Plank
2
1 (00:30)
00:30
Superset: #1 and #2
Exercise #3: Any Single Arm
Arm Plank Variation (on bench,
hands, forearms, weighted, stretched, etc.)
2
1 (00:20)
00:30
Superset: #3 and #4
Exercise #4:
Quadruped on Bench
2
5
00:45
Superset: #3 and #4
Exercise #5:
Full Hanging Leg Raise
2-3
10-12
00:45
Superset: #5, #6, #7
Exercise #6:
Ab Roller
2-3
10
00:45
Superset: #5, #6, #7
Exercise #7:
Side Plank Windmill on Hand with Top Leg
2
1
00:30
Superset: #5, #6, #7
Elevated
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #16
FULL BODY CONSOLIDATED WORKOUT TEMPLATE #1 (ABBREVIATED WORKOUT- 30 MIN OR LESS)
LES S)
EXERCISE
Exercise #1: Any Squat or
Deadlift Variation
SETS
REPS
REST
SUPERSET
3
5
01:00
Superset: #1, #2, #3
3
5
01:00
Superset: #1, #2, #3
3
5
01:00
Superset: #1, #2, #3
2
1 (00:30)
00:30
Superset: #4 and #5
2
1 (00:20)
00:30
Superset: #4 and #5
Exercise #2:
Any horizontal
horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
Exercise #3: Any horizontal
horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
Exercise #4:
Any core stabilization
stabilization exercise such
such as plank
variations or Palloff presses
Exercise #5:
Any Loaded
Loaded Carry Variation
Variation including farme
farmers
rs
walks, suitcase carries, overhead walking press, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #17
FULL BODY CONSOLIDATED WORKOUT TEMPLATE #2 (ABBREVIATED WORKOUT- 30 MIN OR LESS)
EXERCISE
SETS
REPS
REST
SUPERSET
3
4-5
01:00
Superset: #1 and #2
Any Hip Hinge exercise of you
yourr choice including
any RDL variation, good morning, kettlebell swings, etc.
3
4-5
01:00
Superset: #1 and #2
Any Vertical
Vertical Press of your choice such as any
overhead press variation
3
4-5
01:00
Superset: #3 and #4
Exercise #4: Any Stride or Lunge Variation
Variation including any split
squat, lunge, or Bulgarian squat variation
2
5, 8
00:45
Superset: #3 and #4
Exercise #1:
Any Vertical Pull of your choice such as lat
pulldowns, pull-ups, etc.
Exercise #2:
Exercise #3:
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #18
FULL BODY ULTRA ADVANCED WORKOUT TEMPLATE
EXERCISE
Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics
Exercise #2:
Any core stabilization
stabilization exercise such
such as plank
variations or Palloff presses
Exercise #3:
Any Squat
Squat or Deadlift Variation
Exercise #4:
Any Vertical
Vertical Pull of your cho
choice
ice such as lat
pulldowns, pull-ups, etc.
Exercise #5:
SETS
REPS
REST
SUPERSET
3
3
01:00
Superset: #1, #2, #3
3
1 (00:30)
00:45
Superset: #1, #2, #3
3-4
2-5
02:00
Superset: #1, #2, #3
3
4-5
01:00
Superset: #4 and #5
4
4, 3, 2, 6
01:00
Superset: #4 and #5
3
5-6
01:00
Superset: #6 and #7
3
3-5
01:00
Superset: #6 and #7
2-3
4-5
01:00
Superset: #8, #9, #10
3
4-6
00:45
Superset: #8, #9, #10
2-3
1
00:30
Superset: #8, #9, #10
1
1
00:45
No Superset
1
1 (10:00)
01:30
No Superset
1
1 (10:00)
N/A
No Superset
Any horizontal
horizontal pressing exe
exercise
rcise which include
includes
s
any chestetc.)
press exercise at any angle (barbell, dumbbells,
pushups,
Exercise #6: Any horizontal
horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
Exercise #7:
Any Vertical
Vertical Press of your choice such as any
overhead press variation
Exercise #8:
Any Stride or Lunge Variation
Variation including any split
squat, lunge, or Bulgarian squat variation
Exercise #9:
Any Hip Hinge exercise of you
yourr choice including
any RDL variation, good morning, kettlebell swings, etc.
Exercise #10:
Any Single Leg
Leg Stand (swaps,
(swaps, eyes closed
hold, etc.)
Exercise #11:
Any Loaded
Loaded Carry (i.e.
(i.e. Farmers walk or
suitcase carry)
Exercise #12:
10 Minutes of Upper Body Isolation or High
Rep Exercises (high rep presses, flyes, curls, triceps, rows,
etc.)
Exercise #13:
10 Minutes of lower body isolation work
including glute bridges, hip thrusters, leg extensions, leg curls,
leg press, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
HERE
***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #19
GLUTES, HAMSTRINGS, AND BACKSIDE, WORKOUT TEMPLATE FOR TONED BUTT AND LEGS
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Low Bar Squats
4
5, 5, 8, 12
01:00
Superset: #1, #2, #3
Exercise #2:
Barbell Glute Bridge (Hip Thrust)
3
10-12
00:45
Superset: #1, #2, #3
Exercise #3:
Broad Jump
3
5
00:45
Superset: #1, #2, #3
Exercise #4:
Barbell RDL Eccentric Isometrics
3
5, 7, 10
00:45
Superset: #4 and #5
Exercise #5:
Single Leg Glute Bridge with Feet Elevated
3
12-15
00:30
Superset: #4 and #5
Exercise #6:
Barbell Lunges-Low Bar Position (in place like
3
8-10
01:00
Superset: #6 and #7
3
12
00:45
Superset: #6 and #7
2
1
00:30
Superset: #8 and #9
1
1 (00:20)
00:30
Superset: #8 and #9
split squat)
Exercise #7:
Kettlebell Swings
Exercise #8:
Side Plank Windmill on Hand with Top Leg
Elevated
Exercise #9:
Single Leg Planks
Exercise #10:
Leg Curl on Machine or Swiss Ball
2
10-12
00:30
Superset: #10, #11, #12
Exercise #11:
45 Degree Leg Press Calve Raises
2
12-15
00:30
Superset: #10, #11, #12
Exercise #12:
Single Leg Barbell Good Mornings
3
5-7
00:30
Superset: #10, #11, #12
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #20
POWERLIFTING TEMPLATE (FULL BODY)
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Low Bar Squats
5
5, 3, 2, 1, 5
02:30
Superset: #1 and #2
Exercise #2:
Bench Press
5
5, 3, 2, 1, 5
02:00
Superset: #1 and #2
Exercise #3:
Deadlifts (Sumo or Conventional Stance)
4
4, 3, 2, 6
02:30
Superset: #3 and #4
Exercise #4:
Barbell Floor Press
4
5, 3, 3, 8
02:00
Superset: #3 and #4
Exercise #5:
Seated Cable Row Eccentric Isometric
2
8
01:30
No Superset
Exercise #6:
Overhead Dumbbell Press Eccentric Isometrics
2
5
01:00
Superset: #6 and #7
(Standing)
Exercise #7:
Underhand Pullups (Chin-Ups)
2
5-6
01:00
Superset: #6 and #7
Exercise #8:
Cable Pull-Through
3
5-7
01:00
Superset: #8 and #9
3
6-10
00:45
Superset: #8 and #9
Any Tricep Cable
Cable Pressdown Variation, Dips,
or Machine Tricep Exercise
2
10-12
00:45
Superset: #10 and #11
Exercise #11:
1
10-12
00:45
Superset: #10 and #11
Exercise #9: Any Skull Crusher
Crusher Variation (flat,
(flat, decline, or
incline, using barbell, dumbbells, or kettlebells)
Exercise #10:
Standing Barbell Curls
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD
TEMPLATE #21
OLYMPIC LIFTING AND EXPLOSIVE POWER WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Clean Jumps from Floor or Hang Clean Jumps
4
2
01:30
Superset: #1, #2, #3
Exercise #2:
Hang Cleans
4
2, 2, 1, 1
02:00
Superset: #1, #2, #3
Exercise #3:
Box Jump Overs
4
2
01:00
Superset: #1, #2, #3
Exercise #4:
Hang Snatch
4
3, 2, 1, 1
02:00
Superset: #4 and #5
Exercise #5:
Broad Jump
3
2
01:00
Superset: #4 and #5
3
1 (00:30
01:00
Superset: #6 and #7
5-6
1-3
03:00
Superset: #6 and #7
Exercise #6: Any core stabilization
stabilization exercise such
such as plank
variations or Palloff presses
Exercise #7:
Any Squat
Squat or Deadlift Variation
Exercise #8:
Barbell Push Press or Dumbbell Push Press
4
3, 2, 1, 1
01:30
Superset: #8 and #9
Exercise #9:
Overhand Pullups
3
3-4
02:00
Superset: #8 and #9
Exercise #10:
Barbell RDL Eccentric Isometrics
3
3-4
01:00
Superset: #10 and #11
Exercise #11:
Eccentric Isometric Overhead Barbell Lunge
2
5
01:00
Superset: #10 and #11
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE
***
ADVANCED
ADVA
NCED HUMAN
H UMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD
EXERCISE LOG
EXERCISE
WEIGHT
REPS
SETS
REST
NOTES
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD
EXERCISE LOG
EXERCISE
WEIGHT
REPS
SET S
REST
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
NOTES
ADVANCED HUMAN PERFORMANCE
CORE STABILIZATION & ABDOMINAL BLITZ ROUTINE
Dr. Joel Seedman, PhD
ADVANCED CORE ROUTINE
IMPROVE CORE STRENGTH, LOW BACK HEALTH, ABDOMINAL APPEARANCE, & SPINAL STABILITY
EXERCISE
SETS
REPS
REST
SUPERSET
NOTES
VIDEO TUTORIAL
WATCH
Exercise #1:
Quadruped Bird Dog on Bench
3
5 per side
00:30
Superset: #1 and #2
Keep straight line from head to foot while extending oppo
opposite
site arm and opposite leg. Hold each rep 5
seconds or until reaching full control.
Exercise #2:
Si
Single arm Plank
3
2-3 for per side
plus 1 standard
plank (see
notes)
1 :3
:3 00- 2:
2: 00
00
S up
up er
er s
se
e t:t: #1
#1 an
an d # 2
Keep chest out with tall hips and stomach in throughout. Perform a 15 second hold on the left s ide and a 15
second hold on your right side (repeat for 2-3 continuous times during each set). After completing your 2-3
cycles of single arm planks immediately go into a standard double arm plank for 30 seconds. Total set time
should be 1:30 to 2:00. Suck your lower stomach in throughout the entire set for greatest activation.
WATCH
Exercise #3:
Pallof Press
3
7 per side
00:45
Superset: #3 and #4
Hold each rep for 3-5 s econds with core braced throughout
WATCH
Exercise #4:
Windmill Plank
3
30 sec per s ide
00:45
Superset: #3 and #4
Once you're able to achieve proper position try lifting the top leg as shown in video. Keep hips tall and
pushed forward throughout with chest out.
WATCH
Exercise #5:
Ab Wheel Rollout
out with Eccentric Isometric Holds
Holds
3
8
00:45
Superset: #5 and #6
Don't let hips sag, pull stomach in throughout, don't overstretch. Hold each rep in the eccentric isometric
position for 3-4 seconds.
WATCH
Exercise #6:
Hanging Leg Raises from Pullup Bar
3
10
1:00
Superset: #5 and #6
Raise legs to height of upper thighs or hips without s winging or using momentum
WATCH
Exercise #7:
Dead-Bug Holds
2
6 per side
00:30
Superset: #7 and #8
Keep low back pressed into ground throughout by keeping core braced. H
Ho
old each position 3-5 seconds.
WATCH
Exercise #8:
Stretched Plank on Ball
2
Max Effort
00:45
Superset: #7 and #8
Walk your feet back as far as possible to produce the larges t stretch your body can hold for max time
WATCH
NOTES FOR CORE BLITZ ROUTINE
This core routine is designed to be implemented either on non-strength training days such as before or after cardio or after intense training days as an additional part of your workout routine. Focus on maintaining proper spinal alignment and posture throughout. Brace abs tight
without over arching the low back.
Once you can achieve all reps and sets, increase the intensity by decreasing rest periods, increasing the number of reps, or by increasing the load (i.e. weighted plank with plate on back).
This core and ab routine (or s imilar routine) can be performed 2-3x per week in conjunction with the training routine of your c hoice.
*** For exercise substitutes and additional variations click
HERE
***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.