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In just 12 weeks, we cut this high school athlete’s 10 yard dash average time from: 1.67 to 1.60 seconds That is nearly a 5 percent improvement! Here’s how we did it: 1. Consistent pogo prep 2. Loaded acceleration 3. Max effort 10 yard sprints 4. Maximal depth landings...

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Gerry DeFilippo

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32,653 просмотров • 2 лет назад •via X (Twitter)

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If you want to be a more explosive athlete, you should consider doing these 7 jumps & plyometrics 1. Maximal pogo jumps 2. Repeat hurdle jumps 3. Drop jump to box jump 4. Repeat single leg broad 5. Maximal depth landings 6. Drop jump to vertical jump 7. Maximal box jump
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If you want to be a more explosive athlete, you should consider doing these 7 jumps & plyometrics 1. Maximal pogo jumps 2. Repeat hurdle jumps 3. Drop jump to box jump 4. Repeat single leg broad 5. Maximal depth landings 6. Drop jump to vertical jump 7. Maximal box jump

Gerry DeFilippo

40,554 просмотров • 7 месяцев назад

🚀 Top 10 exercises to build the vertical jump *not in order of importance* 1. Maximal depth landings 2. Band accelerated jumps 3. Box jumps 4. Depth jumps 5. Band resisted jumps 6. Heavy trap bar deadlifts 7. Dynamic trap bar deadlifts 8. Overhead med ball throws 9. Standing vertical jumps 10. Trap bar overcoming ISOs
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🚀 Top 10 exercises to build the vertical jump *not in order of importance* 1. Maximal depth landings 2. Band accelerated jumps 3. Box jumps 4. Depth jumps 5. Band resisted jumps 6. Heavy trap bar deadlifts 7. Dynamic trap bar deadlifts 8. Overhead med ball throws 9. Standing vertical jumps 10. Trap bar overcoming ISOs

Gerry DeFilippo

62,081 просмотров • 1 год назад

🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws
0:52

🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws

Gerry DeFilippo

42,598 просмотров • 1 год назад

🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws
0:52

🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws

Gerry DeFilippo

33,395 просмотров • 4 месяцев назад

How do we train speed before a game in-season? Come through it with us! Firstly, we try to keep this to about 30-35 minutes. In and out. 1-2 sets of everything. High outputs, not crazy volume. Prep work, some loaded & max effort acceleration, output & fast driven jumps. 1. Extensive pogo to broad jump 2. Extensive SL pogo to SL broad jump 3. Intensive pogo to broad jump 4. Intensive SL pogo to SL broad jump 5. Loaded sled acceleration 6. Medicine ball sprint start 7. Lateral half kneeling sprint start 8. Medicine ball scoop throw 9. DB vertical jump 10. Depth jump to broad jump 11. Drop jump to vertical jump
0:49

How do we train speed before a game in-season? Come through it with us! Firstly, we try to keep this to about 30-35 minutes. In and out. 1-2 sets of everything. High outputs, not crazy volume. Prep work, some loaded & max effort acceleration, output & fast driven jumps. 1. Extensive pogo to broad jump 2. Extensive SL pogo to SL broad jump 3. Intensive pogo to broad jump 4. Intensive SL pogo to SL broad jump 5. Loaded sled acceleration 6. Medicine ball sprint start 7. Lateral half kneeling sprint start 8. Medicine ball scoop throw 9. DB vertical jump 10. Depth jump to broad jump 11. Drop jump to vertical jump

Gerry DeFilippo

38,919 просмотров • 1 год назад

🔥 Want to know exactly how a D1 wide receiver builds real top-end speed? This is how. Save this. Run it 1–2x per week. This is the exact top speed day structure I run with my athletes when we’re chasing measurable gains in max velocity and game speed. No fluff. No complicated drills. Just the proven sequence that actually transfers. Here’s the full breakdown: 1. Warm-up 2. Prep work 3. Build-up sprints 4. Flying sprints (15 yd build) 5. 30 yard sprints 6. Hurdle hops 7. Drop jumps 8. Depth landings 9. Dynamic front squat 10. Dynamic step-up 11. Dynamic rack pull Which part are you stealing for your next speed session? 👇
1:13

🔥 Want to know exactly how a D1 wide receiver builds real top-end speed? This is how. Save this. Run it 1–2x per week. This is the exact top speed day structure I run with my athletes when we’re chasing measurable gains in max velocity and game speed. No fluff. No complicated drills. Just the proven sequence that actually transfers. Here’s the full breakdown: 1. Warm-up 2. Prep work 3. Build-up sprints 4. Flying sprints (15 yd build) 5. 30 yard sprints 6. Hurdle hops 7. Drop jumps 8. Depth landings 9. Dynamic front squat 10. Dynamic step-up 11. Dynamic rack pull Which part are you stealing for your next speed session? 👇

Gerry DeFilippo

21,928 просмотров • 3 месяцев назад

STOP skipping these things if you want to build REAL SPEED Many athletes just like you don’t get faster… Why? Because they don’t do these 11 things This is your speed blueprint! Save it, use these 11 things! 1. Heavy resisted short sprints 2. First step focused sprints 3. Pogo jumps to build the ankles 4. Top end focused max velocity sprints 5. Resisted vertical & broad jumps 6. Full speed vertical & broad jumps/plyometrics 7. Ballistic throws to build power 8. Dynamic and heavy compound lifts 9. Posterior chain building lifts 10. Unilateral lifts 11. Hip flexor & hamstring accessories
0:42

STOP skipping these things if you want to build REAL SPEED Many athletes just like you don’t get faster… Why? Because they don’t do these 11 things This is your speed blueprint! Save it, use these 11 things! 1. Heavy resisted short sprints 2. First step focused sprints 3. Pogo jumps to build the ankles 4. Top end focused max velocity sprints 5. Resisted vertical & broad jumps 6. Full speed vertical & broad jumps/plyometrics 7. Ballistic throws to build power 8. Dynamic and heavy compound lifts 9. Posterior chain building lifts 10. Unilateral lifts 11. Hip flexor & hamstring accessories

Gerry DeFilippo

40,386 просмотров • 3 месяцев назад

18 exercises to turn your legs to springs 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump
1:05

18 exercises to turn your legs to springs 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump

Gerry DeFilippo

240,730 просмотров • 1 год назад

LET’S CHANGE YOUR ATHLETIC ABILITY FOREVER If your legs are NOT SPRINGS you’re holding back your athletic abilities Turn them into springs with these 18 exercises Save this post, use these in your training! Get better INSTANTLY 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump
1:05

LET’S CHANGE YOUR ATHLETIC ABILITY FOREVER If your legs are NOT SPRINGS you’re holding back your athletic abilities Turn them into springs with these 18 exercises Save this post, use these in your training! Get better INSTANTLY 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump

Gerry DeFilippo

47,778 просмотров • 3 месяцев назад

Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:
0:42

Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:

Dean Turner

83,319 просмотров • 9 месяцев назад

5 Exercises to Lower Your 60-Yard Dash ⏰ 1. Hill Sprints Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags Heavy sled drags allow you to learn and practice acceleration mechanics at slower speeds. To perform this exercise properly you need to posses a good forward body lean, and maintain a positive shin angle. 4. Dynamic Skips Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.
0:22

5 Exercises to Lower Your 60-Yard Dash ⏰ 1. Hill Sprints Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags Heavy sled drags allow you to learn and practice acceleration mechanics at slower speeds. To perform this exercise properly you need to posses a good forward body lean, and maintain a positive shin angle. 4. Dynamic Skips Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

Alex Simone

680,109 просмотров • 3 лет назад

I'm convinced Michelle Rempel Garner is trained by Hunters. Her daily to-do list ⬇️: 1. Coffee 2. Take names 3. Go to work 4. Unleash war 5. Claim spoils 6. Prep night-op 7. 3 Vodka shots 8. Hunt Wolves 9. Eat a Kit-Kat 10. Wash up 11. Manicure 12. Nappy Time 🤣
0:55

I'm convinced Michelle Rempel Garner is trained by Hunters. Her daily to-do list ⬇️: 1. Coffee 2. Take names 3. Go to work 4. Unleash war 5. Claim spoils 6. Prep night-op 7. 3 Vodka shots 8. Hunt Wolves 9. Eat a Kit-Kat 10. Wash up 11. Manicure 12. Nappy Time 🤣

Vesper

21,531 просмотров • 6 месяцев назад

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.
0:47

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.

Keith Ferrara

39,373 просмотров • 3 лет назад

5 Exercises for More Speed 1. Hill Sprints: Help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints: Teaches athletes to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags: Allow you to learn and practice acceleration mechanics at slower speeds. 4. Dynamic Skips: Improve knee drive, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery: To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.
0:22

5 Exercises for More Speed 1. Hill Sprints: Help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints: Teaches athletes to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags: Allow you to learn and practice acceleration mechanics at slower speeds. 4. Dynamic Skips: Improve knee drive, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery: To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

Alex Simone

558,110 просмотров • 2 лет назад

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.
0:43

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

17,301 просмотров • 9 дней назад

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets
0:24

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

52,814 просмотров • 2 месяцев назад