Saturday, March 21, 2015

Barbell and Dumbell Book

All the movements are in the links below.   If you can't find a specific movement, go to the very bottom of the page and click on that link.  You'll find it there.
Warm Up A (Jumping Jack, High Knee, Butt Kick)

Warm Up B, C, D (Burpees, High Kicks, Mnt. Climber, Tuck Jump, and Lateral Hops)

Ab Wheel
https://www.youtube.com/watch?v=YIR7aev7VaI&list=UU39Bl2p-FRh6HxY8hO87RxQ
Back Squat
Chin up
Deadlift
Dip
Incline Press
Overhead Press
Romanian Deadlift
Sumo Deadlift

 Any movements you cannot find above will be within this video below in order of the workout.
https://www.youtube.com/watch?v=mLXYqAJZK74&list=UU39Bl2p-FRh6HxY8hO87RxQ&index=3

if you need more explanations on cues than the videos given above, click on the link below for more in-depth details on how to perform and maximize your lift or find a substitute to the lift if something bothers you.

What is a Complex or Combo?
combo/complexes in your book
Complex: Deadlift/RDL, Bent Over Rows & RDL 4/8/4
Complex: Squat, Good Morning & Press 5ea
Complex: Single Leg Good Morning & Push Press 6/6/6
Combo: F.Squat, Jerk, F.Squat, Clean x 2-3
Complex: Clean Pull & Deadlift 3/3
https://www.youtube.com/watch?v=-7qhK3lX6e4
Combo: Dead, RDL, Clean, Clean 3x
https://www.youtube.com/watch?v=U6FooNlau0A
at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

Disclaimer:

Reading any posts or information on/linking from this site means you automatically agree to this disclaimer. I am not a dietitian or doctor, nor claim any cure, treatment, or solution to health or illness problems.