by Just_a_guy_wit_a_smile
●●Every session starts with 10 minutes of incline treadmill●●
Warm up for Session 1:
•Adductor Rockbacks: 8 reps per side. •World’s Greatest Stretch: 5 reps per side. •Glute Bridges: 15 reps. 2. CNS Activation: Kettlebell Swings: 2 sets of 12 reps @ 20lbs.
Warm up for Session 2: 1. Movement Prep (Do 1 round) •Band Pull-Aparts: 15 reps. (Palms facing up to hit external rotators). •Band Dislocates (or PVC pipe): 10 reps. (Over-and-back shoulder pass-throughs). •Thoracic Rotations: 10 reps per side. (On hands and knees, hand behind head, rotate elbow to opposite wrist then open up to ceiling). •Cat-Cows: 10 reps. 2. CNS Activation : Kettlebell Halos: 2 sets of 10 reps (5 each direction) @ 20lbs.
Warm up for Session 3: Full Body (Split Squat & Lat Focus) 1. Movement Prep (Do 1 round) •Reverse Lunges with Overhead Reach: 10 reps alternating. (Step back, reach hands high to stretch the hip flexor of the back leg). •Dead Bugs: 20 reps total. (Core activation to protect the spine during split squats). •Scapular Pull-Ups (or Lat Pulldown Shrugs): 12 reps. (Hang from bar or hold lat pulldown handle; pull shoulders down away from ears, then release. Do not bend elbows). 2. CNS Activation: Kettlebell Swings: 2 sets of 12 reps @ 20lbs.
●●Post session Static stretching●●
●Day 1: Lower Body (Squat & Hinge Focus) Target: Quads, Hip Flexors, Glutes •Couch Stretch: 2 mins per side. •Pigeon Pose: 2 mins per side. •Frog Stretch: 2 mins.
●Day 2: Upper Body (Press & Pull Focus) Target: Lats, Pecs, T-Spine •Passive Dead Hang: 3 sets of 30 seconds. Cue: Relax the shoulders completely. Let your spine decompress. •Doorway Pec Stretch: 1 minute per side. Cue: Elbow at 90 degrees against a rack or doorframe. Step through gently to open the chest. •Child’s Pose with Side Reach: 2 minutes per side. Cue: Kneel down, reach arms forward, then walk both hands to the left to stretch the right lat (and vice versa). •Neck Release: 1 minute per side. Cue: Ear to shoulder, gently using hand weight (no pulling). Releases trap tension from the presses.
●Day 3: Full Body (Split Squats & Carries) Target: Spinal Decompression, Posterior Chain •Seated Forward Fold: 3 minutes. Cue: Legs straight. Round the back gently. Relax the neck. Do not force the hamstrings; just hang there. •Supine Spinal Twist: 2 minutes per side. Cue: Lying on back, one knee across the body. Look in the opposite direction. Great for neutralizing the spine after Farmer's Walks. •Downward Dog (Pedaling): 2 minutes. Cue: Focus on driving one heel down at a time to stretch the calves (which work hard on Split Squats). •Happy Baby: 2 minutes. Cue: On back, grab feet, knees wide. Rocks side to side.
●●End each session with hydro massage●●
Starting TM is 65% of 1RM.