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ADVANCED HUMAN PERFORMANCE
BEGINNER & INTERMEDIATE LEVEL WORKOUT ROUTINE
Dr. Joel Seedman, PhD
TABLE OF CONTENTS
BEGINNER & INTERMEDIATE LEVEL WORKOUT ROUTINE
SECTION
(Click any section to directly navigate to that page)
PAGE #
ABOUT THE PROGRAM: MESSAGE FROM DR. SEEDMAN & PROGRAM INTRODUCTION
Page 5
WORKOUT #1: FULL BODY BLAST
Page 7
WORKOUT #2: FULL BODY BLITZ
Page 8
WORKOUT #3: FULL BODY BLOWOUT
Page 9
WORKOUT LOG: EXERCISE LOG SUITABLE FOR PRINTING & RECORDING YOUR WORKOUT RESULTS
Page 10
FREE PRODUCTS
Page 13
UPPER BODY BLAST: UPPER BODY TEMPLATE DESIGNED FOR TARGETING HYPERTROPHY &
STRENGTH IN CHEST, BACK, SHOULDERS, & ARMS
Page 14
LOWER BODY BLOWOUT: LOWER BODY TEMPLATE DESIGNED FOR TARGETING HYPERTROPHY &
STRENGTH IN QUADRICEPS, GLUTES, HAMSTRINGS, CALVES, FEET, & ANKLES
Page 16
CORE BLITZ: ABDOMINAL TEMPLATE DESIGNED FOR BUILDING CORE STRENGTH & DEFINITION
Page 18
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
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ADVANCED HUMAN PERFORMANCE
BEGINNER & INTERMEDIATE LEVEL WORKOUT ROUTINE
Dr. Joel Seedman, PhD
WORKOUT #1
FULL BODY BLAST
EXERCISE
SETS
REPS
REST
SUPERSET
NOTES
VIDEO TUTORIAL
Exercise #1: Pallof Press
3
5
00:45
Superset: #1, #2, and #3
Brace abs and keep perfect posture throughout
WATCH
Exercise #2: Toe Touch Stride Hold
3
30 seconds
per side
00:45
Superset: #1, #2, and #3
Have very slight forward lean. Make sure both feet are in line with each other
WATCH
Exercise #3: Hanging Kettlebell or Dumbbell Squat
3
6-8
01:00
Superset: #1, #2, and #3
Keep hips back and knees out. Don't collapse at the bottom position
WATCH
Exercise #4: Flat Dumbbell Press
3
6-8
01:00
Superset: #4 and #5
Use neutral grip (palms facing each other). Keep shoulders back and down.
WATCH
Exercise #5: Seated Cable Row
3
6-8
01:00
Superset: #4 and #5
Keep perfect posture throughout with chest out, stomach in, head tall, and shoulders pulled down and back.
Don't try to pull too far to body.
WATCH
Exercise #6: Dumbbell or Bodyweight Lunges
2
5
01:00
Superset: #6, #7, and #8
Keep hips back and have slight forward lean. Don't let front knee travel forward
WATCH
Exercise #7: Single Leg Glute Bridge
2
6-8
00:30
Superset: #6, #7, and #8
Focus on squeezing glutes and hamstrings and pause at top
WATCH
Exercise #8: Dumbbell RDL
2
5-7
01:00
Superset: #6, #7, and #8
Have neutrally arched back throughout but not excessive arch in low back. Keep shoulders pinned back
throughout. Hinge at hips not back
WATCH
Exercise #9: Underhand Lat Pulldown
2
6-7
01:00
Superset: #9 and #10
Keep elbows pointed straight ahead throughout. Stop several inches before touching chest at bottom
WATCH
Exercise #10: Overhead Dumbbell Press
2
5-6
01:00
Superset: #9 and #10
Keep chest out at the bottom of he movement and pop head through at the top position
WATCH
Exercise #11: Bodyweight Plank Hold (max time with perfect form)
1
Max
NA
NA
Perform as shown in video but without additional loading on back (use just bodyweight)
WATCH
Exercise #12 (Optional): Incline Treadmill Walk 15-20 minutes or
Brisk Walk Outside
1
1
15:00-20:00
N/A
For incline treadmill walk use incline of 2.5-7.5 and speed of 3.4-3.9
See Notes
NOTES FOR WORKOUT #1
Focus on using loads that would allow for 2-3 extra repetitions per set. No sets are taken to failure unless otherwise indicated (i.e. high rep sets towards end of workouts). For example, if performing a set of 6-8 reps, choose a load that would allow 10 maximal repetitions. Last sets of an exercise can be
taken to failure. However if recovery is an issue then the lifter should avoid taking most lifts to failure. Be sure to per form 1-3 warm-up sets of the first several exercises for the workout
Each time you repeat a workout try to increase the loads by 2-5% or 1 repetition if possible. Perform all movements as eccentric isometrics (slow negative, pause 2-5 sec at the stretched position, explosive lifting phase, pause at the contracted position, repeat) unless otherwise indicated. For exercises that
specifically state to perform in eccentric isometric fashion this simply indicates an even slightly slower eccentric phase an d longer pause.
Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate whic h exercises are grouped together, therefor be sure to pair up exercises as modified supersets/complex sets. For example, during upper body portions, back rows and chest presses
are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter wou ld do the first row, rest for the allotted time, perform the chest press, rest the allotted time, then repeat this circuit for t he desired number of sets before moving to the next circuit. If
recovery is an issue and volume is too high, eliminate 1 set from each movement and avoid the max effort finisher sets or op tional exercises towards the end of the workout.
Immediately after completing the workout consume 25-45grams of protein and 35-80 grams of carbohydrates. Larger individuals or those looking for greater weight gain should consume higher numbers (especially carbohydrates) while smaller individuals or those looking to reduce body fat should keep the
carbohydrate intake lower.
Ideally all 3 workout routines would be performed during a single week then repeated the next week. For example Monday, Wedn esday, Friday split. If time and recovery are an issue, performing 2 workouts per week will still suffice. Perform cardio on days in between. Most days this will consist of 30-40
minutes of moderate pace walking outside or on an incline treadmill (speed of 3.6-4.2 and incline of 2.5-10). You can also choose to perform 30 minutes of walking mixed with light jogging (i.e. walk 1 min, jog 1 min, repeat). For additional fat loss a nd conditioning, one to two additional days per week,
perform high intensity interval cardio for 10-15 minutes (on any cardio machine or sprinting outside or on track). Perform 10-40 sec max effort bursts followed by 10-40 seconds of low or moderate intensity repeated for 10-15 minutes total. Follow this with 20 minutes of walking.
*** For exercise substitutes and additional variations click HERE ***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE
BEGINNER & INTERMEDIATE LEVEL WORKOUT ROUTINE
Dr. Joel Seedman, PhD
WORKOUT #2
FULL BODY BLITZ
EXERCISE
SETS
REPS
REST
SUPERSET
NOTES
VIDEO TUTORIAL
Exercise #1: Single Leg Stand (Eyes Closed if Possible)
2
30 seconds
per side
00:45
Superset: #1, #2 and #3
Make sure both feet are roughly in-line with each other. Keep perfect posture and tight core
WATCH
Exercise #2: Feet on Bench Plank (Bodyweight or with
Additional Weight as Shown in Video)
2
30 sec
00:45
Superset: #1, #2 and #3
Keep arms approximately parallel to each other and have shoulders pinned back with hips tall and on tippy
toes. Keep body tall rather than sagging
WATCH
Exercise #3: Goblet Squat with Kettlebell or Dumbbell
3
6-8
01:00
Superset: #1, #2 and #3
Set hips back with knees out and toes fairly straight. Brace abs
WATCH
Exercise #4: Light and Explosive Underhand Lat Pulldown
3
6-7
01:00
Superset: #4 and #5
Use powerful motion but still smooth and controlled. Pause at top and bottom. Chest out
WATCH
Exercise #5: Single arm Overhead Dumbbell Press
3
5-6
01:00
Superset: #4 and #5
Perform as shown in video but with one arm at a time (individually). Have non working arm activated as
well rather than relaxed.
WATCH
Exercise #6: Bulgarian Squat (Bodyweight or Light Dumbbells
as Shown in Video)
2
5-6
01:00
Superset: #6 and #7
Have the crease of the ankle on the edge of the bench to allow the most natural pivoting at the ankle joint
to occur throughout. Keep butt out and lean over slightly at hips
WATCH
Exercise #7: Kettlebell RDL Hinge
2
7-8
01:00
Superset: #6 and #7
Have stance roughly 1.5-2 feet apart and hinge over by driving hips back. Have slight but not excessive
knee bend. This is a hinge not a squat
WATCH
Exercise #8: Incline Dumbbell Press
2-3
5-6
01:00
Superset: #8 and #9
Keep shoulders pinned down and back throughout (towards hips) and don't collapse at bottom or let
shoulders round at top
WATCH
Exercise #9: Incline Dumbbell Row
2-3
7-9
01:00
Superset: #8 and #9
Pull chest away from pad and keep shoulders back throughout. Don't over-pull as you row the weight.
Feel for natural stopping point which tends to be somewhat compact
WATCH
Exercise #10: Farmers Walk with Dumbbells
1
50 yards
NA
N/A
Walk quickly with small but gentle and controlled steps. Don't let the weights bounce around in your
hands. Brace abs to keep weights still
WATCH
Exercise #11 (Optional): Incline Treadmill Walk 15-20 minutes
or Brisk Walk Outside
1
1
15:00-20:00
N/A
For incline treadmill walk use incline of 2.5-7.5 and speed of 3.4-3.9
See Notes
NOTES FOR WORKOUT #2
Focus on using loads that would allow for 2-3 extra repetitions per set. No sets are taken to failure unless otherwise indicated (i.e. high rep sets towards end of workouts). For example, if performing a set of 6-8 reps, choose a load that would allow 10 maximal repetitions. Last sets
of an exercise can be taken to failure. However if recovery is an issue then the lifter should avoid taking most lifts to failure. Be sure to perform 1-3 warm-up sets of the first several exercises for the workout
Each time you repeat a workout try to increase the loads by 2-5% or 1 repetition if possible. Perform all movements as eccentric isometrics (slow negative, pause 2-5 sec at the stretched position, explosive lifting phase, pause at the contracted position, repeat) unless otherwise
indicated. For exercises that specifically state to perform in eccentric isometric fashion this simply indicates an even slightly slower eccentric phase and longer pause.
Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate which exercises are grouped together, therefor be sure to pair up exercises as modified supersets/complex sets. For example, during upper body portions, back
rows and chest presses are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter would do the first row, rest for the allotted time, perform the chest press, rest the allotted time, then repeat this circuit for the desired number
of sets before moving to the next circuit. If recovery is an issue and volume is too high, eliminate 1 set from each movement and avoid the max effort finisher sets or optimal exercises towards the end of the workout.
Immediately after completing the workout consume 25-45grams of protein and 35-80 grams of carbohydrates. Larger individuals or those looking for greater weight gain should consume higher numbers (especially carbohydrates) while smaller individuals or those looking to reduce
body fat should keep the carbohydrate intake lower.
Ideally all 3 workout routines would be performed during a single week then repeated the next week. For example Monday, Wednesday, Friday split. If time and recovery are an issue, performing 2 workouts per week will still suffice. Perform cardio on days in between. Most days
this will consist of 30-40 minutes of moderate pace walking outside or on an incline treadmill (speed of 3.6-4.2 and incline of 2.5-10). You can also choose to perform 30 minutes of walking mixed with light jogging (i.e. walk 1 min, jog 1 min, repeat). For additional fat loss and
conditioning, one to two additional days per week, perform high intensity interval cardio for 10-15 minutes (on any cardio machine or sprinting outside or on track). Perform 10-40 sec max effort bursts followed by 10-40 seconds of low or moderate intensity repeated for 10-15
*** For exercise substitutes and additional variations click HERE ***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE
BEGINNER & INTERMEDIATE LEVEL WORKOUT ROUTINE
Dr. Joel Seedman, PhD
WORKOUT #3
FULL BODY BLOWOUT
EXERCISE
SETS
REPS
REST
SUPERSET
NOTES
VIDEO TUTORIAL
Exercise #1: Single Leg Alternating Plank
3
3 per side (6 total
per set)
01:00
Superset: #1, #2, and #3
Hold each position 5 seconds before switching
WATCH
Exercise #2: Toe Touch Stride Hold Kettlebell Swap
3
8 per leg then
switch legs
00:30
Superset: #1, #2, and #3
Perform 8 swaps per leg (4 on each side of the hip) then switch legs
WATCH
Exercise #3: Single Arm Hanging Kettlebell or Dumbbell Squat
3
4-5 per arm
00:45
Superset: #1, #2, and #3
Don't let shoulders or torso twist from the offset load. Keep hips back, feet straight, and knees out with more
weight on outside of feet
WATCH
Exercise #4: Single Arm Flat Dumbbell Press
3
5-6
01:00
Superset: #4 and #5
Focus on keeping your core tight with the shoulders back throughout
WATCH
Exercise #5: Single Arm Seated Cable Row
3
6-7
01:00
Superset: #4 and #5
Don't let your body excessively twist or rotate. Focus on squeezing lower lats
WATCH
Exercise #6: Goblet Lunge
2
5
01:00
Superset: #6, #7, and #8
Make sure the hips are pushed back and most of the weight on the heel of the front leg
WATCH
Exercise #7: Cable Pull Through
2
6-8
01:00
Superset: #6, #7, and #8
Keep shoulders pinned back and down throughout with hips pushed back as far as possible at bottom.
Squeeze glutes at top position. Put more pressure on outside of feet
WATCH
Exercise #8: Weighted Glute Bridge with Feet on Bench
2
6-8
00:30
Superset: #6, #7, and #8
Use powerful but smooth motions and feel the glutes and hamstrings contract as you drive the hips up
WATCH
Exercise #9: Pizza Plate Press Single Arm Standing
2
5-6
01:00
Superset: #9 and #10
Perform in standing fashion rather than kneeling variation seen in video
WATCH
Exercise #10: Overhand Lat Pulldown
2
6-7
01:00
Superset: #9 and #10
Don't let elbows flare out. Keep elbows screwed straight ahead just like the underhand variation. Avoid
excessively wide grip. Use grip width slightly wider than shoulder width
WATCH
Exercise #11 (Optional): Suitcase Carry
1-2
30 yards per arm
00:45
Superset: #11 and #12
Pull dumbbell or kettlebell 1-3 inches away from body so the weight is not bouncing off hips or legs. Use
controlled walk and brace core. Don't let body tilt or twist
WATCH
Exercise #12 (Optional): Dumbbell Pullover on Floor
1-2
6-8
00:45
Superset: #11 and #12
Perform with legs flat on floor rather than video version where legs are elevated
WATCH
1
1
10:00
N/A
Perform 30 seconds at near max effort pace and high resistance followed by 30 seconds slow pace (lower
resistance here is optional). Continue for 5 minutes followed by 5 minutes of low intensity biking
See Notes
Exercise #13 (Optional): Perform 5 Minutes of High Intensity
Interval Cardio on Bike then 5 Minutes Low Intensity
NOTES FOR WORKOUT #3
Focus on using loads that would allow for 2-3 extra repetitions per set. No sets are taken to failure unless otherwise indicated (i.e. high rep sets towards end of workouts). For example, if performing a set of 6-8 reps, choose a load that would allow 10 maximal repetitions. Last sets of an exercise can be
taken to failure. However if recovery is an issue then the lifter should avoid taking most lifts to failure. Be sure to per form 1-3 warm-up sets of the first several exercises for the workout
Each time you repeat a workout try to increase the loads by 2-5% or 1 repetition if possible. Perform all movements as eccentric isometrics (slow negative, pause 2-5 sec at the stretched position, explosive lifting phase, pause at the contracted position, repeat) unless otherwise indicated. For exercises that
specifically state to perform in eccentric isometric fashion this simply indicates an even slightly slower eccentric phase an d longer pause.
Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate which exercises are grouped together, therefor be sure to pair up exercises as modified supersets/complex sets. For example, during upper body portions, back rows and chest presses
are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter wou ld do the first row, rest for the allotted time, perform the chest press, rest the allotted time, then repeat this circuit for t he desired number of sets before moving to the next circuit. If
recovery is an issue and volume is too high, eliminate 1 set from each movement and avoid the max effort finisher sets or op timal exercises towards the end of the workout. I
mmediately after completing the workout consume 25-45grams of protein and 35-80 grams of carbohydrates. Larger individuals or those looking for greater weight gain should consume higher numbers (especially carbohydrates) while smaller individuals or t hose looking to reduce body fat should keep the
carbohydrate intake lower.
Ideally all 3 workout routines would be performed during a single week then repeated the next week. For example Monday, Wedn esday, Friday split. If time and recovery are an issue, performing 2 workouts per week will still suffice. Perform cardio on d ays in between. Most days this will consist of 30-40
minutes of moderate pace walking outside or on an incline treadmill (speed of 3.6-4.2 and incline of 2.5-10). You can also choose to perform 30 minutes of walking mixed with light jogging (i.e. walk 1 min, jog 1 min, repeat). For additional fat loss a nd conditioning, one to two additional days per week,
perform high intensity interval cardio for 10-15 minutes (on any cardio machine or sprinting outside or on track). Perform 10-40 sec max effort bursts followed by 10-40 seconds of low or moderate intensity repeated for 10-15 minutes total. Follow this with 20 minutes of walking.
*** For exercise substitutes and additional variations click HERE ***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD
EXERCISE LOG
EXERCISE
WEIGHT
REPS
SETS
REST
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
NOTES
ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD
EXERCISE LOG
EXERCISE
WEIGHT
REPS
SETS
REST
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
NOTES
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ADVANCED HUMAN PERFORMANCE
UPPER BODY WORKOUT TEMPLATE
Dr. Joel Seedman, PhD
UPPER BODY BLAST
HOLISTIC UPPER BODY WORKOUT TEMPLATE
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1: Any Vertical Pull of your choice such as lat
pulldowns, pull-ups, etc.
4
3-6
01:00
Superset: #1, #2, #3
Exercise #2: Any Vertical Press of your choice such as any
overhead press variation
4
2-5
01:00
Superset: #1, #2, #3
Exercise #3: Any Upper Body Explosive Movement such as
Medicine Ball Throws or Upper Body Plyometrics or Explosive
Overhead Pressing Movements
3
5-6
00:45
Superset: #1, #2, #3
Exercise #4: Any horizontal pulling exercise which includes
any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
4
4-6
00:45
Superset: #4 and #5
Exercise #5: Any horizontal pressing exercise which includes
any chest press exercise at any angle (barbell, dumbbells,
pushups, etc.)
4
3-6
01:00
Superset: #4 and #5
Exercise #6: Lying Dumbbell or Kettlebell Pullover
2
6-8
00:45
Superset: #6 and #7
Exercise #7: Any Loaded Carry (i.e. Farmers walk or suitcase
carry)
2
50
00:45
Superset: #6 and #7
Exercise #8: Any Lateral Raise for the side 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
3
6, 10
00:30
Superset: #10 and #11
Exercise #11: Any Tricep Isolation Exercise
3
8, 10
00:30
Superset: #10 and #11
Exercise #12: 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
Exercise #13: Any bodyweight pushup or bodyweight dip to
failure (can also use assisted machine if bodyweight
movements are not feasible)
1
To Failure
00:30
No Superset
Exercise #14: Any plank variation (bodyweight or weighted)
to failure
1
To Failure
00:30
No Superset
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
BONUS
YOURF
REEPRODUCT
ADVANCED HUMAN PERFORMANCE
LOWER BODY WORKOUT TEMPLATE
Dr. Joel Seedman, PhD
LOWER BODY BLOWOUT
COMPLETE LOWER BODY WORKOUT TEMPLATE
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #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 or Deadlift Variation
5
3, 4, 4, 5, 8
00:45
Superset: #1 and #2
Exercise #3: Any Hip Hinge exercise of your 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 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
2
12-12
01:00
Superset: #5, #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
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 squats, bodyweight squat hold, or sled push
1
1 (01:00)
N/A
No Superset
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
BONUS
YOURF
REEPRODUCT
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
3
5 per side
00:30
Superset: #1 and #2
Keep straight line from head to foot while extending opposite arm and opposite leg. Hold each rep 5
seconds or until reaching full control.
WATCH
Exercise #2: Single arm Plank
3
2-3 for per side
plus 1 standard
plank (see
notes)
1:30-2:00
Superset: #1 and #2
Keep chest out with tall hips and stomach in throughout. Perform a 15 second hold on the left side 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 seconds with core braced throughout
WATCH
Exercise #4: Windmill Plank
3
30 sec per side
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 with Eccentric Isometric 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 swinging 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. Hold 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 largest stretch your body can hold for max time
WATCH
Exercise #1: Quadruped Bird Dog on Bench
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 similar routine) can be performed 2-3x per week in conjunction with the training routine of your choice.
*** For exercise substitutes and additional variations click HERE ***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
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