24-7 Muscle-MRT
Workouts
- January 2012 Craig Ballantyne, CSCS, M.Sc.
with Joel Marion, CISSN, NSCA-CPT
© www.247FatLoss.com
24-7 Muscle-MRT Workouts
Welcome from Craig Ballantyne…
I expect you had never done anything quite like the 24-7 Metabolic Resistance
Training (MRT) program. And that’s why you’re getting your best results ever. But
now comes something new. This month I bring you an enhanced version of MRT –
called M-MRT – to your workouts.
Muscle-Metabolic Resistance Training trains not only with intense movements, but
also trains your muscles intensely. Borrowing some squeezing techniques from
bodybuilders, your workouts just got better, more intense, and more effective for
building muscle and burning fat at the same time. As part of M-MRT we are
switching exercise tempo to a four number system. Each exercise will include a
number for the lowering phase, a pause at the bottom, the lifting/up phase of the
movement, and then the pause at the top.
But that’s not all. Some exercises are done at 90%, but I don’t mean 90% of
intensity, I mean 90% of the movement. For example, the 90% Goblet Squat is done
at a tempo of 2-0-2-1. Take 2 seconds to lower to the bottom position, do not pause,
take 2 seconds to return to 90% of the way back up (not all the way), and pause for
1 second while contracting the muscles. By stopping 10% short of the full movement
you are able to squeeze more tension on the muscles. That’s where the M-MRT
kicks into your program and completely changes the dynamics of this workout.
Your friend and coach,
Craig Ballantyne, CSCS, MS, Certified Turbulence Trainer
PS – Be an active member of the 24-7 Fat Loss Community today…
The 24-7 Fat Loss Community featuring a forum, exercise video clips, and access to
a new 24-7 fat burning workout every month at www.247Insiders.com.
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24-7 Workout Update
Disclaimer:
You must get your physician’s approval before beginning this exercise
program. These recommendations are not medical guidelines but are for
educational purposes only. You must consult your physician prior to starting this
program or if you have any medical condition or injury that contraindicates
physical activity. This program is designed for healthy individuals 18 years and
older only.
The information in this report is meant to supplement, not replace, proper
exercise training. All forms of exercise pose some inherent risks. The editors and
publishers advise readers to take full responsibility for their safety and know their
limits. Before practicing the exercises in this book, be sure that your equipment is
well-maintained, and do not take risks beyond your level of experience, aptitude,
training and fitness. The exercises and dietary programs in this book are not
intended as a substitute for any exercise routine or treatment or dietary regimen
that may have been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t
perform any exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning specialist. Always
ask for instruction and assistance when lifting. Don’t perform any exercise
without proper instruction. Always do a warm-up prior to strength training and
interval training.
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See your physician before starting any exercise or nutrition program. If you are
taking any medications, you must talk to your physician before starting any
exercise program, including Turbulence Training. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician
or a registered dietician. If your physician recommends that you don’t use
Turbulence Training, please follow your doctor’s orders.
Copyright © 2003-2012 CB Athletic Consulting, Inc.
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10 Tips to Train SAFE!
It is very important for all of us to train conservatively and not overdo things.
1) Don't do any exercise that you aren't sure how to do. Always get personal
instruction from a certified trainer.
2) Don't do anything that hurts or "doesn't feel right". There are plenty of
alternative exercises for every movement. Just ask us on the forum for
substitutions at www.247Insiders.com.
3) Whenever you start a NEW program, use lighter weights than normal, and
only 1 set per exercise. You must expect extra soreness when starting a new
program just because of the new exercises, so don't try to set world records in a
new program right away.
4) If you need extra recovery within the workout or between workouts, don't
hesitate to take it. Safety first.
5) Use a spotter if you are training with heavy weights. If you train alone at home,
follow my recommendations in the manual and do NOT train to failure.
6) Check your ego at the gym door and start with the easier alternative exercises
if appropriate, even if you have exercised in the past. The new exercises, and
new style of movements will cause muscle soreness even from workouts you
think "look easy".
7) Do NOT do interval training more than 4 times per week. Even pro athletes
don't play hard everyday, so why should we?
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8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific
warm-up sets in each TT workout.
9) If you want to start TT but think you have an injury, get medical attention and
have a professional therapist rehabilitate your injury before starting an exercise
program.
10) Check with your doctor before starting any new exercise or diet program. All
together now, "Safety first!"
Bonus 11) If you decide to use running as your form of interval training, make
sure you have good running shoes, always do an extra thorough warm-up, and
choose a safe running surface (grass or trails rather than pavement/concrete). If
you use a treadmill, please operate it safely.
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24-7 M-MRT Workout Guidelines
Disclaimer: See your physician before starting any exercise or nutrition program.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician
or a registered dietician.
•
Perform this program for 4 weeks then switch to another 24-7 workout.
•
NOTE: After this program, re-test your normal push-up performance and let
us know how much it improved. Post your results on www.247Insiders.com
•
Train 5 days per week.
•
The 4-digit number beside each exercise represents the lifting tempo.
•
I.e. 90% DB Reverse Lunge – The number is 2-1-1-1. Take 2 seconds to
lower to the bottom, pause 1 second, take 1 second to return 90% of the way
back up (not all the way), and pause for 1 second to contract the muscles.
•
Finish each workout with stretching for the tight muscle groups only if desired.
•
Start every workout with this warm-up circuit and specific warm-up sets.
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24-7 M-MRT Workout Guidelines
Bodyweight Warm-up Circuit
•
Go through the circuit TWICE with no rest between exercises.
Warm-up
1. Foam Rolling – 10 rolls over trouble spots
2. Prisoner Squat – 10 reps with a 3-second lowering phase
3. Band Pull – 25 reps
4. Prisoner Lunge – 8 reps per side
5. Bird Dog – 5 reps per side with a 6 second hold at top for each rep
6. Plank – Up to 2 minute hold OR Side Plank – Up to 60 second hold per side
7. Leg Swings – 20 reps per side
8. Elevated Pushups – 5 reps per side
9. Repeat Band Pull – 25 reps
10. Psoas Stretch – 20 second hold per side
Perform any other stretches as needed at this time.
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24-7 M-MRT Workout Guidelines
Day 1 – Workout A
•
Start with the general bodyweight warm-up circuit.
•
Specific Warm-up Set:
o Do 1 set of 1B with 75% of the chosen weight and do 6 reps per side.
•
Rest: Rest ONLY where indicated at the end of the circuits.
1A) Low Box Jumps (50% max jump height) – 10 reps
1B) *90% DB Reverse Lunge – 8 alternating reps per side (2-1-1-1)
1C) Atomic Pushup or Stability Ball Pushup + Jackknife – 15 reps (1-0-1-0)
1D) Narrow-Grip Strap Row or DB Chest Supported Row – 12 reps (2-0-2-2)
• Rest 1 minute before repeating 2 more times.
*Go only 90% of the way back up. This maintains more tension on the muscle for
the 1s hold.
2A) DB Squat – 10 reps (3-0-1-1)
2B) Hands Floor-Feet Ball X-Body Mountain Climber – 10 reps per side (1-1-1-1)
2C) *90% Close-Stance Goblet Squat – 15 reps (2-0-2-1)
2D) Renegade Row – 8 reps per side (1-1-1-1)
• Rest 1 minute before repeating 2 more times.
3A) Burpees – 30 seconds
3B) Punch-Knee Combo – 30 seconds
3C) Total Body Extension – 30 seconds
• Rest 1 minute before repeating 2 more times.
Static Stretching – Include two rounds of quadriceps and hip flexor stretches
Day 2 – Optional Interval Training or Recovery Day
• See the interval training page below.
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24-7 M-MRT Workout Guidelines
Day 3 – Workout B
• Start with the general bodyweight warm-up circuit and do 2 sets of band pulls.
• Specific Warm-up Sets
o Do one set of 1A and 1B for 2-5 reps.
• Rest: Rest ONLY where indicated at the end of the supersets or circuits.
1A) DB Deep Step-up – 8 reps per side (2-1-1-1)
1B)*90% Push-ups – 2 reps short of failure (2-0-1-1)
1C) DB Row – 10 reps per side (2-0-1-1)
• Rest 1 minute before repeating 2 more times.
*Go only 90% of the way back up. This maintains more tension on the muscle for
the 1s hold.
2A) Goblet Squat – 20 reps (2-0-1-0)
2B) DB Low-Incline Chest Press – 8 reps (3-0-1-1)
2C) DB Rear-Deltoid Raise – 10 reps (2-0-1-1)
• Rest 1 minute before repeating 2 more times.
3A) Kettlebell or DB Swing – 30 seconds
3B) *90% Dips or Close-Grip Push-up – 30 seconds
3C) Split Shuffles – 30 seconds
3D) Sprint Starts or Mountain Climbers – 30 seconds
• Rest 1 minute before repeating 2 more times.
Static Stretching
Day 4 – Optional Interval Training or Recovery Day
• See the interval training page below.
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24-7 M-MRT Workout Guidelines
Day 5 – Workout C
• Start with the general bodyweight warm-up circuit.
• Specific Warm-up Sets
o Do one set of 1A and 1B with 75% of the chosen weight and do 6 reps.
• Rest: Rest ONLY where indicated at the end of the supersets or circuits.
1A) T-Pushup – 10 reps per side (2-0-1-1)
1B) DB RDL – 10 reps (3-1-1-1)
1C) Stability Ball Stir-the-Pot – 10 reps per side
• Rest 1 minute before repeating 2 more times.
2A) Chin-up – 2 reps short of failure (4-0-1-1) or DB Pullover – 10 reps (3-0-1-1)
2B) Triceps Plank/Plank to Triceps Extension – 2 reps short of failure (1-1-1-1)
2C) Stability Ball Leg Curls – 15 reps (1-0-1-0)
Rest 1 minute before repeating 2 more times.
*Go only 90% of the way back up. This maintains more tension on the muscle for
the 1s hold.
3A) Narrow Stance Squat – 30 seconds
3B) Prisoner Lunges (alternating) – 30 seconds
3C) Mountain Climbers – 30 seconds
3D) Run-in-Place – 30 seconds
3E) Jumping Jacks – 30 seconds
• Rest 60 seconds before repeating 2 more times.
Static Stretching
Day 6 – Two rounds of the bodyweight circuit warm-up PLUS end of
workout stretches
Day 7 – One round of the bodyweight circuit warm-up PLUS end of workout
stretches
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24-7 M-MRT Workout Guidelines
Day 2 – Optional Interval Training or Recovery Day
• Minimum: Do two rounds of the bodyweight circuit warm-up PLUS end of
workout stretches.
• Optional Interval Training
o Start with a 5-minute warm-up at a 3/10 intensity level.
o Do a 60 second interval at an 8/10 or 9/10 intensity level.
o Rest 60 seconds.
o Repeat 5 more times for a total of 6 intervals.
o Do a 5-minute cool-down.
Static Stretching
Day 4 – Optional Interval Training or Recovery Day
• Minimum: Do two rounds of the bodyweight circuit warm-up PLUS end of
workout stretches.
• Optional Interval Training
o Start with a 5-minute warm-up at a 3/10 intensity level.
o Do a 30 second interval at a 9/10 intensity level.
o Rest 60 seconds.
o Repeat 5 more times for a total of 6 intervals.
o Do a 5-minute cool-down.
Static Stretching
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24-Minute MRT Workout Guidelines
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Workout A
Low Box Jump (10)
DB Reverse Lunge (8 /side)
Atomic PU or SB PU+JKNF (15)
NG Strap or DB Chest Supported Row (12)
DB Squat (10)
XBody Mt Climber w/Feet on SB (10/side)
CS Goblet Squat (15)
Renegade Row (8/side)
Burpees (30 sec)
Punch-Knee Combo (30 sec
Total Body Ext (30 sec)
Workout B
DB Deep Step-Up (8 /side)
Push-Up (2<failure)
DB Row (10 /side)
Goblet Squat (20)
DB Low-Incline Chest Press (8)
DB Rear-Deltoid Raise (10)
KB or DB Swing (30 sec)
Dips or Close-Grip Push-Up (30 sec)
Split Shuffles (30 sec)
Sprint Starts / Mtn Climbers (30 sec)
Workout C
T-Push-Up (10 /side)
DB RDL (10)
SB Stir the Post (10 /side)
Chin -Up (2<failure)
Tricep Plank/Plank Tricep Ext (2<failure)
SB Leg Curl (15)
Narrow Stance Squat (30 sec)
Prisoner Lunges (30 sec/ alt side)
Mountain Climbers (30 sec)
Run in Place (30 sec)
Jumping Jacks (30 sec)
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Exercise Descriptions – Warm-up
Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength &
Conditioning Specialist (CSCS) provide you with instruction on correct form for all
exercises.
Foam Rolling
• Sit on the floor and rest your outer thigh on top of the foam roller.
• Roll your thigh over top of the roller, concentrating on sore spots.
• Give each sore spot 10 good rolls. This will “hurt so good”. Dog not included.
Prisoner Squat
• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder
blades pulled together to work the upper back.
• Start the movement at the hip joint. Push your hips backward and “sit back
into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral
position.
• Do not round your lower back.
• Push with your glutes, hamstrings, and quadriceps to return to the start
position.
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Exercise Descriptions – Warm-up
Band Pull
• Hold a resistance band with your hands spaced shoulder width apart.
• Using light to moderate tension, pull the band apart by squeezing your
shoulder blades together. Slowly return to the start position.
Prisoner Lunge
• Stand with your feet shoulder-width apart and hands clasped behind your
head.
• Step forward with one leg, taking a slightly larger than normal step.
• Keep your back toe on the ground and use it to help keep your balance. The
back knee should also be bent.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push back to the start position.
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Exercise Descriptions – Warm-up
Bird Dog
•
•
•
•
Kneel on a mat and place your hands on the mat under your shoulders. You
should be on “all fours”. Brace your abs.
Raise your right hand and left leg simultaneously while keeping your abs
braced.
Point your right arm straight out from your shoulder and your left leg straight
out from your hip. Your pelvis should not rotate (if someone placed a ball in
the small of your back, it shouldn’t have fallen off). Your back should be flat
like a table.
Hold for 3-5 seconds and then slowly lower without rotating your pelvis.
Plank
• Lie on your stomach on a mat.
• Raise your body in a straight line and rest your bodyweight on your elbows
and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight.
Contract them as if someone was about to punch you in the stomach, but
breath normally.
• Hold this position for the recommended amount of time.
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Exercise Descriptions – Warm-up
Leg Swings
• Stand with your feet hip width apart and hold on to something for balance.
• Take the inside leg and swing it back behind you and then swing it straight
out in front of you.
• This will stretch your hamstring so do it gently.
• Continue to swing your leg faster and higher with each repetition.
• Do all reps for one side then switch.
Elevated Push-ups
• Keep the abs braced and body in a straight line from knees to shoulders.
• Place the left hand on the floor and the right hand elevated 4-6 inches on an
aerobic step. Hands are slightly wider than shoulder width apart (normal push
up width).
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
• Perform all repetitions in this manner and then switch to do all repetitions with
the other arm elevated. Keep your abs braced.
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Exercise Descriptions – Warm-up
Band Pull- See Above
Psoas Stretch
• Kneel on your right knee and place your left foot 1-2 feet ahead of your right
knee.
• You should be in a straight line (similar to the bottom position in a lunge).
• Slowly lean forward until you feel a moderate stretch in the hip flexor area
(the front side of leg at the hip level). Hold the stretch for 30 seconds and then
switch sides.
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Exercise Descriptions – Workout A
Low Box Jump
• Stand in front of a box, step or bench.
• Pick a height that is HALF your maximum jump height.
• Jump onto the bench and land with your knees bent, allowing your muscles to
absorb the force. Step back off the bench and repeat as necessary
• Increase the box, step or bench height as high but as safely as possible
• Make sure you jump onto something on a non-slip surface – Safety First!
DB Reverse Lunge
• Stand with your feet shoulder-width apart. Hold DB’s in each hand.
• Brace your abs, and contract your glutes (butt muscles) as if you were
squeezing something between your cheeks.
• Step backward with left leg, resting the toe on the ground.
• Squat straight down with the right leg supporting the body weight. Lower
yourself until your right thigh is parallel to the floor.
• Return to the start position by pushing with the muscles of the right leg. Focus
on pushing with glutes and hamstrings. Do all reps on one side then switch.
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Exercise Descriptions – Workout A
TRX Atomic Pushup
• Place the hands on the floor slightly wider than shoulder-width apart.
• Elevate your feet into the TRX straps.
• Keep the abs braced and body in a straight line.
• Lower your body to the floor. Tuck your knees in to your chest.
• Push through your chest, shoulders and triceps to return to the start position
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Exercise Descriptions – Workout A
Stability Ball Jackknife-Push-Up Combo
• Brace your abs. Put your hands on the floor and rest your shins on the ball.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Tuck your knees to your chest by rolling the ball to your chest by contracting
your abs and pulling it forward.
• At the same time, bend your elbows and lower down into a pushup position.
• Pause and then push back up and return the ball to the starting position by
rolling it backward.
Narrow Grip Strap Row
• Grab straps & take 2 steps backward. Lean back and rest weight on heels.
• Hold the straps with your palms facing together.
• Keep the abs braced and body in a straight line from heels to shoulders.
• Row your body up until your chest is at strap height.
• Slowly return to the start position.
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Exercise Descriptions – Workout A
DB Chest Supported Row
• Lie with your chest supported by an incline bench. Your arms should hang to
the floor. Adjust the bench to the appropriate height.
• Grab a dumbbell in each hand and bring your shoulder blades together, and
row the dumbbells up to your stomach. Squeeze shoulder blades together.
• Slowly return to the start position.
DB Squat
• Stand with your feet just greater than shoulder-width apart.
• Hold a dumbbell in each hand on the outside of your legs.
• Start the movement at the hip joint. Push your hips backward and “sit back”.
• Squat as deep as possible, but keep your low back tensed in neutral position.
• Push with your glutes, hamstrings, and quadriceps to return to start.
• Keep your low back arched. Do NOT round your low back.
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Exercise Descriptions – Workout A
Hands Floor-Feet Ball X-Body Mountain Climber
• Place your hands on the floor and feet on the ball. Brace your abs.
• Bring your left knee towards your right elbow across your body.
• Keep your abs braced and body in a straight line.
• Return the leg to the start position and alternate sides.
Close Stance Goblet Squat
•
•
•
•
Perform a Goblet Squat with your feet shoulder-width apart.
Hold one dumbbell in both hands at chest height.
Push your hips back, bend your knees, and keep your chest up.
Drive through your glutes and quads to return to the start position.
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Exercise Descriptions – Workout A
DB Renegade Row
• Start in the push-up position with your hands wrapped around two light
dumbbells.
• Keep your abs braced and row one dumbbell up to your ribcage.
• Slowly lower under control and alternate sides.
Burpees
• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, then thrust your feet back so you are in
a push-up position. Thrust your feet back in and then stand up.
• You can add a vertical jump at the end as well.
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Exercise Descriptions – Workout A
Punch-Knee Combo
• Stand with fee hip-width apart and knees slightly bent.
• Throw a jab with your weak arm.
• Throw a jab with your strong arm.
• Throw a knee with your weak-arm side leg.
• Throw a knee with your strong-arm side leg.
• Repeat and enjoy.
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Exercise Descriptions – Workout A
Total Body Extension
• Start in the standing position as if you were going to do a bodyweight squat.
• Dip down quickly into a quarter squat and swing your arms behind you by
your sides.
• Explode up and extend your body onto your toes, raising your arms overhead.
• Control the descent back and in one movement return to the dip before
exploding back up again.
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Exercise Descriptions – Workout B
DB Deep Step-up
• Stand to the side of a bench facing the bench. Place one foot on top of the
bench and move the back leg slightly further away from the bench.
• Drop your hips down so your front hip is below your front knee - putting you
almost in a lunge position.
• From that deep position, contract the glutes, quads and hamstrings of the
front leg to bring you to a standing position on the step.
• Lower yourself slowly and repeat. Do all reps for one side and then switch.
• Do this on a non-slip surface to prevent the bench from sliding.
Push-up
• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
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Exercise Descriptions – Workout B
DB Row
• Rest one hand and the same knee on a flat bench.
• Keep your low back flat.
• Hold the dumbbell in the other hand in full extension and slowly row it up to
the lower abdomen. Do NOT round your lower back.
• Keep the low back tensed in a neutral position and the elbow tight to the side.
Goblet Squat
• Perform a Goblet Squat with your feet hip-width apart.
• Hold one dumbbell in both hands at chest height.
• Push your hips back, bend your knees, and keep your chest up.
• Drive through your glutes and quads to return to the start position.
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Exercise Descriptions – Workout B
DB Low-Incline Press
• Lie on a bench with the backrest inclined ONE notch above flat.
• Hold the dumbbells above your chest with your palms turned toward your
feet.
• Lower the dumbbells to chest level.
• Press the dumbbells straight up above the chest to the start position.
DB Rear-Deltoid Raise
• Contract your glutes, brace your abs and keep your spine in a neutral
position.
• Stand with your knees bent slightly and your upper body bent parallel to floor.
• Perform a lateral raise, lifting the dumbbells up and out to the side.
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Exercise Descriptions – Workout B
KB Swing
• Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell
in both hands in front of your body at arm’s length.
• Push your hips back and swing the Kettlebell or dumbbell between your legs.
• Drive back up to the start position and swing the Kettlebell or dumbbell up to
chest height. Move at a quick pace.
DB Swing
• Stand with your feet wider than shoulder-width apart. Hold a single a
dumbbell in both hands in front of your body at arm’s length.
• Push your hips back and swing the dumbbell between your legs.
• Drive back up to the start position and swing the dumbbell up to chest height.
Move at a quick pace.
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Exercise Descriptions – Workout B
Dips
• Grab the dip bars, bend your knees, and raise them towards your chest so
that your hips and knees are bent 90 degrees.
• Keep your abs braced. Lean forward.
• Slowly lower your body until there is a 90 degree angle between your upper
and lower arm. Press back up using chest, triceps and shoulders.
Close-Grip Push-up
• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• Tuck your elbows into your sides as you lower your body.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times and elbows tucked in.
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Exercise Descriptions – Workout B
Split Shuffle
• Stand with one foot forward and the other back in a split stance.
• Raise your opposite arm and bring it forward. Take your same arm back.
• Quickly switch your arm and foot position, as if you were running in place.
• Continue to alternate, doing this exercise as rapidly as possible.
Sprint Start
• Start in pushup position
• Do one mountain climber, and with knee at chest,
• Come out of that position and do 2-3 strides,
• Then go down to mountain climber, do one rep,
• Go back across from where you came from (if doing in small area)
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Exercise Descriptions – Workout B
Mountain Climber
• Brace your abs. Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your
knee up to your chest. Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.
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Exercise Descriptions – Workout C
T-Push-up
• Keep the abs braced and body in a straight line from toes to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push off to return to the start position.
• As you come up, rotate to one side and point that arm towards the ceiling.
• Alternate sides with each rep.
DB RDL
• Be very conservative with this exercise. Do not perform any deadlift if your
lower back is injured, weak, or compromised in any manner.
• Hold dumbbell’s at arm’s length. Stand with your feet shoulder-width apart.
• Bend your knees slightly, and keep knees bent, back flat, head up, shoulders
back, chest out and arms straight.
• Keep the dumbbells as close to your thighs and shins as possible. Focus on
pushing your butt back while keeping the knees stationary and keeping your
back flat.
• Reverse the movement before your back starts to round.
• Extend at the hips, contracting your hamstrings and buttocks, to stand up.
• Pull with your upper back and bring your torso upright. Keep the dumbbells
close to your body and exhale as you reach the top of the movement.
• Perform each rep with 100% concentration. Do NOT round your lower back.
33
Exercise Descriptions – Workout C
Stability Ball Plank Circles (aka “Stir the Pot”)
• Brace your abs. Put your elbows on the ball.
• With your arms straight and your back flat, your body should form a straight
line from your shoulders to your ankles.
• Move your arms in a circular motion in one direction while keeping your abs
braced and torso in a straight line. Do all reps in one direction and then switch
to other side.
Chin-up
• Take underhand grip on the bar with the palms facing you.
• Pull your body up until the chest reaches bar level.
• Slowly lower yourself but do not let your body swing and do not use
momentum.
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Exercise Descriptions – Workout C
Triceps Plank to Triceps Extension
• Raise your body in a straight line and rest your bodyweight on your elbows
and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight.
Contract them as if someone was about to punch you in the stomach, but
breath normally.
• Now contract your triceps and press your palms into the ground and push
your body up to the push-up position – taking 2 seconds to do it.
• Slowly return to the start position.
Stability Ball Leg Curl
• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were
squeezing something between your cheeks. Bridge your hips up by
contracting your glutes.
• Keep your abs braced and contract your hamstrings and slowly curl the ball
back towards your hips while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips
bridged.
• Pause again and drop your hips. Then bridge them back up and repeat the
sequence.
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Exercise Descriptions – Workout C
Narrow-Stance Squat
• Stand with your feet NARROWER than hip-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back
into a chair.” Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral
position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start
position.
Prisoner Lunge – See Above
Mountian Climber- See Above
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Exercise Descriptions – Workout C
Run-in-Place
• Stand with your feet shoulder-width apart.
• Run in place driving your knees up as high as possible.
• Your other arm will naturally swing forward. Keep a bend in the elbow.
• Run in place at a warm-up pace.
Jumping Jacks
• Stand on the balls of your feet with your feet shoulder width-apart and arms
by side.
• Jump your feet out to your sides and raise your hands overhead at the same
time.
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Static Stretching
Psoas Stretch- see above
Hamstring Stretch
• Now raise your right leg straight up in the air and try to bring it back until it is
perpendicular to the floor. Keep the other leg flat and straight on the ground.
• Bring the leg up until a moderate stretch is felt. Support the leg in that position
by holding it up with your hands or a towel looped around your foot.
• Lie on your back with both legs flat. Slightly bend your right knee.
• As you raise your leg, you will begin to feel a stretch in the hamstring.
• Hold the stretch for 30 seconds and then switch sides.
Glute Stretch
• Lie on your back with both legs flat. Slightly bend your right knee.
• Raise your left leg straight up in the air.
• Slowly lower the left leg straight across the body while trying to keep your
lower back pressed into the floor.
• Support the leg by looping a towel around your foot.
• You should feel the stretch over your hip and in your glute on your left side.
• Hold for 30 seconds and then repeat for the other side.
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Static Stretching
Quadriceps Stretch
• Lie on your right side.
• Bring your left ankle back to your butt and grasp it with your left hand.
• Keep the knee in line with the hip.
• The stretch will be in the front of your left leg (thigh).
• Hold for 30 seconds and then repeat for the other side.
Chest Stretch #1
• Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so
that your hand is up (as if in a throwing position with elbow in line with your
shoulder).
• Press your elbow against the doorframe and slowly and gently rotate your
upper body away from your elbow. Feel the stretch across the front of your
shoulder and chest.
• Hold for 30 seconds and then repeat for the other side.
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Static Stretching
Chest Stretch #2
• Stand with your arm out-stretched and hand pressed against a wall or
support.
• Rotate your hips and feet away from your arm, to increase the stretch felt
across the chest muscle. Hold that position for 20 seconds and then repeat
for the other side.
Shoulder Stretch
• Raise your arm to shoulder height and bring your arm across the front of your
body.
• If using your right arm, your right hand should rest at your left shoulder.
• Take your left arm and place it behind your right elbow. Slowly and gently
apply pressure just above your right elbow to feel a stretch in the back of the
right shoulder.
• Hold for 30 seconds and then repeat for the other side.
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