Pase 6 Day 9 -Upper Body-

DAY 9 (PHASE 6)

Warm Up:

Do this 3 times non-stop

Band Push 1 slow 1 quick (10x each alternated) -a- *

Band Pulling 1 slow 1 quick (10x each alternated) -a- *

Standing reverse fly with band with 1 second isometric -a- (15x) *

Work Out:

Do this 3 times with a 3 minutes rest after the 6 exercices

One Hand DB bench press on SB with a MB on the other hand 5RM with one arm *

One Hand DB Bent Over Row with MB on the other other hand 5RM with one arm *

Other Hand DB bench press on SB with a MB on the other hand 5RM with one arm *

Other Hand DB Bent Over Row with MB on the other other hand 5RM with one arm *

Clap Push Up 10'' *

Inverted row 10''

Rest: 3 minutes

Do this 3 times with a 1 minute 30 seconds rest after the 3 exercices

Up Right Row with DB 6RM *

Military press with DB 8RM *

Lateral Raise with DB 12RM *

Rest: 1 minute 30 seconds

ADAPTATIONS

-a- Could be performed with light DB

* see video

Phase 6 Day 8 -Lower Body-

DAY 1 (PHASE 6)

Warm Up:

Do this 3 times non-stop

Side lunge jump and land with the outside leg with a MB in your hands (10x / side) -1- -a- *

90 degres isometric squat on SB with alternated elevated leg (10x / side) -b- *

Single Leg romanian dead lift with DB (10x/side) *

Work Out:

Do this 4 times with a 3 minutes rest after the 5 exercices

Front step up on box with 2RM load DB hold on for 5 seconds eccentric (3x / side) *

Front step up on small block (10'') *

One leg dead lift from the ground and and come back with two (5RM / side) *

Side to side on small block (10'') *

Good morning 5RM *

Rest: 3 minutes

ADAPTATIONS

-a- Could be perform without a MB

-b- Could be performed against the wall

EXPLANATIONS

-1- Standing with a MB on your hands, perform a side lunge with al your bodyweight on that leg that moved and without putting the other feet on the ground perform a one leg height jump, and come back the way you came in.

* see video

Phase 6 Day 8 -Core Training-

DAY 1 (PHASE 8)

Core training:

Do this 3 times non-stop

One elbow shoulder bridge on SB with DB with the other hand 10x / side -a- *

Side cable, push forward, inside leg lunge and outside twist 10x / side -b- -1- *

Scapula adduction straight arms isometric with DB back extension 15x -2- *

* see video

ADAPTATIONS

-1- Could be done holding a MB in your hands

-2- Could hold the isometric scapula adduction position without DB

EXPLANATIONS

-a- facing the ground, feet wider than shoulder width, one elbow on a swiss ball in a shoulder bridge position, the other side not on the swiss ball holding a light dumbell. Row 10 times on each side.

-b- Put on a band a the stomach heigh on a poll, standing side way to the poll holding the band in your hands, push the elbows straight forward not allowing your trunk to rotate because of the cable resistance, holding that position perform a front lunge with the inside leg (i.e the leg closer to the poll) forward, and than twist the body with arms fully extended to the outside to bring to the ground. Perform 10 times on each side.

Phase 6 Day 6 -Running Intervals-

Day 6 : (Phase 6)

Running Intervals:

Running Intervales -4 x 8 x 15''/15''-

Warm Up:

10 minutes warm up on bike (around 90 to 100 rpm with a confortable resistance not to exhaustion) or light jog

A Skip (2x over 20 meters come back jogging) -1-
B Skip (2x over 20 meters come back jogging) -2-
C Skip (2x over 20 meters come back jogging) -3-

Work Out:

15'' running at 90% & 15'' recovery active jogging. Do 8 repetitions of this, perform 4 sets. (sprints should be rated at 90% of perceived effort, take a 2 minutes break between sets).

Cool Down:

5 minutes warm down on bike (around 90 to 100 rpm with a confortable resistance not to exhaustion) or light jog

Phase 6 Day 5 -Lower Body-

DAY 5 (PHASE 6)

<

Warm Up:

Do this 3 times non-stop

Side lunge jump and land with the outside leg with a MB in your hands (10x / side) -1- -a- *

90 degres isometric squat on SB with alternated elevated leg (10x / side) -b- *

Single Leg romanian dead lift with DB (10x/side) *

Work Out:

Do this 4 times with a 3 minutes rest after the 4 exercices

Front step up on box with 2RM load DB hold on for 5 seconds eccentric (3x / side) *

Front step up on small block (10'') *

One leg dead lift from the ground and and come back with two (5RM / side) *

Side to side on small block (10'') *

Good morning 5RM *

Rest: 3 minutes

ADAPTATIONS

-a- Could be perform without a MB

-b- Could be performed against the wall

EXPLANATIONS

-1- Standing with a MB on your hands, perform a side lunge with al your bodyweight on that leg that moved and without putting the other feet on the ground perform a one leg height jump, and come back the way you came in.

* see video

Phase 6 Day 5 -Core Training-

DAY 5 (PHASE 6)

Core training:

Do this 3 times non-stop

One elbow shoulder bridge on SB with DB with the other hand 10x / side -a- *

Side cable, push forward, inside leg lunge and outside twist 10x / side -b- -1- *

Scapula adduction straight arms isometric with DB back extension 15x -2- *

* see video

ADAPTATIONS

-1- Could be done holding a MB in your hands

-2- Could hold the isometric scapula adduction position without DB

EXPLANATIONS

-a- facing the ground, feet wider than shoulder width, one elbow on a swiss ball in a shoulder bridge position, the other side not on the swiss ball holding a light dumbell. Row 10 times on each side.

-b- Put on a band a the stomach heigh on a poll, standing side way to the poll holding the band in your hands, push the elbows straight forward not allowing your trunk to rotate because of the cable resistance, holding that position perform a front lunge with the inside leg (i.e the leg closer to the poll) forward, and than twist the body with arms fully extended to the outside to bring to the ground. Perform 10 times on each side.

Phase 6 Day 4 -Upper Body-

DAY 4 (PHASE 6)

Warm Up:

Do this 3 times non-stop

Band Push 1 slow 1 quick (10x each alternated) -a- *

Band Pulling 1 slow 1 quick (10x each alternated) -a- *

Standing reverse fly with band with 1 second isometric -a- (15x) *

Work Out:

Do this 4 times with a 3 minutes rest after the 6 exercices

One Hand DB bench press on SB with a MB on the other hand 5RM with one arm *

One Hand DB Bent Over Row with MB on the other other hand 5RM with one arm *

Other Hand DB bench press on SB with a MB on the other hand 5RM with one arm *

Other Hand DB Bent Over Row with MB on the other other hand 5RM with one arm *

Clap Push Up 10'' *

Inverted row 10''

Rest: 3 minutes

Do this 4 times with a 1 minute 30 seconds rest after the 3 exercices

Up Right Row with DB 6RM *

Military press with DB 8RM *

Lateral Raise with DB 12RM *

Rest: 1 minute 30 seconds

ADAPTATIONS

-a- Could be performed with light DB

* see video