1. Leg Press 20 REPS / Squat 15 REPS
Leg Press: You should have the seat set so you can achieve the greatest range of movement without discomfort. You should be using the heaviest weight possible trying to reach 20 reps. The last 3 or 4 should almost seem impossible. When you fail, reduce the weight and finish to 20 reps. You will pause at the top of each movement. The weight should only lightly touch at the bottom of every rep.
Squats: If you are doing barbell squats, do a light warm-up set. You will be shooting for 15 reps on a heavy set. When fatigue sets in and form starts to change, rack the weight and finish off with super slow manual squats. 10 seconds down - 10 seconds up.
2. DL Leg Curl 15 Reps
DL stands for double leg. We will do both legs at the same time on leg curl. Be sure to pause in the contracted (top) position before returning slowly to the starting point. You will do 15 reps of leg curl.
3. Walking Lunge 30 Steps
You will hold one dumbbell in each hand when doing dumbbell lunges. Be sure to touch your back knee lightly to the floor each time you step. Take a big enough step so that your front knee does not go past your toe. When you can do each set of 30 steps without resting add 5 lbs. Also, note that 30 steps means 30 total, or 15 each.
4. Calf Raise 30 Reps
Feel free to use a variety of modalities to work your calf raises. Just be sure to do 30 perfect reps with each leg. When you can do 30 in a row bump the weight up.
5. Inner Thigh 15 Reps
You can use a machine or do manual resistance. Be sure to teach your partner how to properly spot the exercise. Do 15 reps.
6. Back Extension 15 Reps
This exercise should be done with your arms crossed against your chest. Do slow, controlled movements through a full range-of-motion. Use a pace of down on four seconds, up on two seconds. You should pause at the top of each rep. Progress to holding a weight while you do these. You will do 15 reps.
7. Pause Crunches 150 Reps
Do these with your knees bent and feet flat on the floor. You should have your arms crossed on your chest. You will crunch up until your shoulder blades are slightly off the floor. In this position you will squeeze your abs tight and pause for a full second before returning to the starting position. The slower the reps, the more work you will get for your abs. You will do 150 pause crunches.
8. Shrugs 15 Reps
You can use either a barbell or a pair of dumbbells for this exercise. You will shrug your shoulders straight up and as high as possible. Do not roll them forward or backward. Pause at the top before returning to the bottom. You will do 15 repetitions.
9. Dip Shrugs 15 Reps
Assume the starting position on a dip bar. Keeping your arms locked out as straight as possible, let your body sink towards the floor so that your shoulders come towards your ears just like a shrug. Return to the starting position by pushing your body away from the floor so that your shoulders move away from your ears. You will perform 15 perfect reps.
10. Bench Press 15 Reps
Pick a weight you know you can get 15 reps with. Focus on doing perfect reps, i.e. not bouncing the bar, keeping your butt on the bench, etc. Add 5 lbs. for the next workout each time you get your 15 reps.
11. Push-Ups 40+ Reps
Immediately after you have completed your set of bench press, roll onto the floor and do as many push-ups as you can. You must get at least 40. Take as many sets as needed to get to 40 reps. If you're capable of doing 50 reps don't stop at 40, keep going!
12. Chin-Ups 15+ Reps
Chin-ups will be done with an underhand grip (palms facing you). Be sure to go all the way up (chin above the bar) pausing at the top for a full second, and come all the way down until your arms are fully extended. Do as many reps as you can. If you cannot get 15 reps continue to do sets until you get 15 total reps. Try to get one more chin-up each time you do this workout.
13. Side Raise 15 Reps
These can be performed manually, with dumbbells or on a lateral raise machine. When done manually or with dumbbells, be sure to keep your arms straight and your palms down. Regardless of the apparatus, always pause at the top of the movement. Start at the bottom with the dumbbells at your sides, not in front of you. This will minimize momentum used on the exercise. Do 15 reps. Add weight in smaller increments for side raises if possible.
14. Row 15 Reps
You can use DB's or any variation of machine for row, preferably a machine. Be sure to exercise through a full range-of-motion on this exercise (fists to chest at the top, arms fully extended at the bottom). Pause at the top on each rep. You will do 15 reps with a challenging weight. Add 5 lbs. for the next workout each time you get 15.
15. Cat Pushups 15 Reps
Assume a perfect pushup position. Keeping your arms locked out as straight as possible, let your body sink towards the floor so that your shoulder blades squeeze together. Return to the starting position by pushing your body away from the floor and spreading your shoulder blades as far apart as possible. You will perform 15 perfect reps.
Click here for phase one workcard
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