turbulence training for muscle insiders

Turbulence Training for Muscle Insiders

© 2003-2007 – CB Athletic Consulting, Inc. www.TTMembers.com www.WorkoutManuals.com


Craig Ballantyne, CSCS, MS, presents…

Turbulence Training for Muscle How to Gain Slabs of Muscle Without Wasting Wads

of Money on Useless Supplements For more muscle-building workouts, visit: www.TTMembers.com


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About Craig Ballantyne & Turbulence Training…

My name is Craig Ballantyne. I'm a Certified Strength and CSpecialist (CSCS), and author of too-many-articles-to-count in magazines such as Men's Health, Men's Fitness, Oxygen, MaximumFitness, and Muscle and Fitness Hers.

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Turbulence Training is scientifically proven, endorsed by elite trainers and top fitness magazines, and used by thousands of men and women for burning fat as well as increasing muscle and improving your health and energy levels at the same time.

Please let me know how you enjoyed your TT workouts…

Craig’s websites include: www.TTMembers.com – Craig’s new Turbulence Training Membership site featuring a forum, exercise video clips, and access to every workout program, manual, and e-book he has ever written for his websites. www.TurbulenceTraining.com - Advanced training information to help men and women gain muscle and lose fat fast. Sign-up for the FREE newsletter. www.WorkoutManuals.com – Daily fat loss and fitness tips and workout programs to help men and women gain muscle and lose fat fast. Sign-up for the FREE newsletter. www.cbathletics.com - A training newsletter featuring professional development articles and expert interviews for trainers, coaches, and health professionals. www.grrlAthlete.com - Real training and nutrition information for real women lifters and female athletes. www.TurbulenceTraining.Blogspot.com – Craig’s blog featuring 3 fitness and fat loss posts each day, as well as the opportunity to follow along with Craig’s workouts.



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Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training, please return this Program for a full refund. Copyright © 2003-2006 CB Athletic Consulting, Inc.



Turbulence Training for Muscle

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. • Perform each Turbulence Training workout for no more than 4 weeks. • Workout 4 days per week (a ‘2 on, 1 off, 2 on, 2 off’ schedule is recommended). • Each pair of exercises (i.e. 1A & 1B) constitutes a “Superset”. • In the first Superset (1A & 1B), do one set of the first exercise, rest 1 minute, and

then perform the next exercise. Rest 2 minutes after completing the Superset (i.e. after 1B) before repeating this Superset.

• In all other Supersets, rest 30 seconds between exercises and 60 seconds after completing the Superset.

• Use the recommended lifting tempo for all exercises (except for any holding exercises like the planks where it is just a static hold).

– For example, (3x15) 2-1-1 means 3 sets of 15 reps at a 2-1-1 tempo (2 seconds to lower, 1 sec pause, 1 sec to lift)

• Don’t train to failure unless specified. • Finish each workout with stretching for the tight muscle groups only. • Take 1 week off after completing both 4-Week phases. You can do low-volume,

moderate intensity workouts during your off week. Warm-up • Never skip a warm-up. • Bodyweight Warm-up Circuit – Go through the circuit 2x’s. Use a 2-0-1 tempo for all

applicable exercises. Do not rest during the circuit. – Y-Squat – 10 reps – Pushup – 10 reps – Diagonal Lunge – 8 reps per side – Inverted Row – 10 reps

• For a specific warm-up, perform 2 sets of each exercise in Superset A. Start with 50% and then 75% of your “real set” weight. Perform 6 repetitions for each warm-up set.

• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.



Turbulence Training for Muscle-Insiders: Weeks 1-4

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout A **1A) 2-Board Press (3x5) 2-0-1 1B) DB Row (3x6) 2-0-1 **1C) Back-off Set Board Press 3-0-1 2A) DB Incline Press (3x8) 2-0-1 2B) V-Chin (3x8) 3-0-1 3A) DB Chest Press (3x12) 2-0-1 3B) Barbell (BB) Row (3x15) 2-0-1

Workout B **1A) Narrow Squat (3x8) 2-0-1 1B) Plank with Arms on Ball (3x60sec) **1C) Back-off Set Squat 3-0-1 2A) Barbell RDL (3x8) 4-0-1 2B) Cable Chop (3x12) 2-0-1 3A) Barbell Step-up (2x12) 2-0-X 3B) Hanging Knee-up (2x12) 2-1-2

Workout C 1A) DB Standing Close-grip Shoulder Press (3x6) 2-0-1

1B) Reverse-grip Pulldown (3x6) 2-0-1 2A) Weighted Dip (3x8) 2-0-1 2B) DB Standing Curl (3x8) 2-0-1 3A) DB Incline Curls (3x8) 3-0-1 3B) Standing Pullover (3x15) 2-0-1

Workout D 1A) Snatch-grip Deadlift (3x6) 3-1-1 1B) Kneeling Cable Crunch (3x15) 2-0-1 2A) Pistol/1-Leg Squat (3x8) 3-0-1 2B) GHR on Ball (3x15) 2-0-1 3A) Barbell Shrug (3x8) 2-0-1 3B) Ball Jackknife (3x12) 2-2-1 **Followed by a “back-off set” for the 1A exercise. After completing the last set of 1B, reduce the weight for exercise 1A by 1/3 and perform 1 set to failure. (I.e. if 2-Board Pressing 200 lbs for 6 reps, then decrease to 140 pounds for the back-off set to failure.)



Example Workout Structure

• To eliminate confusion, here’s how your Turbulence Training workout structure goes: Bodyweight Warm-up (this should take you no more than 5 minutes) • Y-Squats – 10 reps (then move immediately to pushups) • Pushups – 10 reps (then go immediately to lunges) • Diagonal Lunge – 8 reps per side (then go immediately to rows) • Inverted Row – 10 reps (then go repeat the circuit once more) Turbulence Training Strength Workout Specific Warm-up sets 1A) 2-Board Press (6 reps) 2-0-1 using 50% of your 1st Real Set weight.

no rest – go directly to: 1B) DB Row (6 reps) 2-0-1 using 50% of your 1st Real Set weight.

Rest 1 minute. 1A) 2-Board Press (6 reps) 2-0-1 using 75% of your 1st Real Set weight.

no rest – go directly to: 1B) DB Row (6 reps) 2-0-1 using 75% of your 1st Real Set weight. Real Sets 1A) 2-Board Press (5 reps) 2-0-1

Rest 1 minute: 1B) DB Row (6 reps) 2-0-1

Rest 2 minutes. Repeat this cycle 2 more times for a total of 3 supersets. 1C) Back-off Set Board Press (Reduce wt. by 1/3. Do as many reps as possible) 2-0-1

Rest 2 minutes. Then move to the next Superset. 2A) DB Incline Press (8 reps) 2-0-1

Rest 30 seconds. 2B) V-Chin (8 reps) 3-0-1

Rest 1 minute. Repeat this cycle twice more for a total of 3 supersets. 3A) DB Chest Press (3x12) 2-0-1

Rest 30 seconds. 3B) Barbell Row (15 reps) 2-0-1

Rest 1 minute. Repeat this cycle 2 more times for a total of 3 supersets.



Turbulence Training for Muscle-Insiders: Weeks 5-8

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout A 1A) Bench Press (3x6) 3-0-1 1B) DB Rear-Delt Raise (3x12) 2-0-1 2A) DB Triple Press (3x6) 2-0-1 2B) BB Row (3x8) 2-0-1 3A) Underhand Seated Row (3x8) 2-0-1 3B) Face Pull (3x12) 2-0-1

Workout B 1A) Front Squat (3x8) 2-0-1 1B) Side Plank (3x30 seconds) 2A) DB Split Squat with Front Foot Elevated (3x8) 2-1-1

2B) Med Ball-Ball Crunch (3x15) 3-0-1 3A) Back Extension on Ball (3x20) 2-0-1 3B) 1-Leg Calf Raise (3x15) 2-0-1

Workout C 1A) Barbell Push Press (3x5) 2-0-X 1B) Chin-ups (3x6) 3-0-1 2A) 3-Board Close-Grip Bench Press (3x8) 2-0-1

2B) DB Hammer Curl (3x8) 2-0-1 **3A) DB Triceps Ext. (3x8) 2-0-1 **3B) Alternating DB Curl (3x8) 3-0-1

Workout D 1A) Power Clean (3x5) 2-1-X 1B) Ball Rollout (3x12) 2-0-1 2A) Bulgarian Split Squat (3x8) 2-1-1 2B) GHR on Ball (3x15) 2-0-1 3A) Cable Chop (3x12) 2-0-1 3B) Standing Pullover (3x10) 2-0-1 **Followed by “drop sets”. After completing the 3rd set of this exercise, decrease the weight by 25% and try to perform another 8 reps. No matter how many reps you get, decrease the weight again by 25% again, and try to perform a final set of 8 reps.



Warm-up Exercise Descriptions

Disclaimer: You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises. Y-Squat • Hold your hands over your head in a “Y” formation at all times. • Keep your upper back and shoulders tensed throughout the exercise. • Stand with your feet just greater than shoulder-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

Pushup • Keep the abs braced and body in a straight line from toes to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times.



Warm-up Exercise Descriptions

Diagonal Lunge • Step diagonally at a 45o angle with one leg and lower your body until your thigh is

parallel to the ground. Keep your torso upright. • Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

Inverted Row • Set a bar at hip height in the smith machine or squat rack. • Lie underneath the bar and grab it a few inches wider than shoulder-width apart. • Row yourself up the top position with your upper back and lats. • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Slowly return to the start position.



Phase 1 – Workout A: Exercise Descriptions

2-Board Bench Press • You will need a partner for this exercise to hold the “board” on your chest. • Use two 2-by-4s nailed together or a foam yoga block or any other piece of material

that is 6 inches thick. • Have your partner hold the “board” on chest level, right where you will bring the bar. • Keep your feet flat on the floor, legs bent, and upper back flat against the bench. • Grip the bar using a normal-width grip & have your spotter help you take the bar. • Keeping your elbows close to your sides, lower the bar straight down to the bottom of

your chest. Lower the bar onto the block, pause briefly, and then press the bar back up above the chest in a straight line.

• This exercise allows you to use heavier weights and trains different pressing muscles.

DB Row • Rest the left hand and left knee on a flat bench, lean over and keep the back flat. • Hold the dumbbell in the right hand in full extension and slowly row it up to the

lower abdomen. • Keep the low back tensed in a neutral position and the elbow tight to the side. • Do NOT round your lower back.




DB Incline Press • Lie on a bench with the backrest inclined at 45-60 degrees. • Hold the dumbbells above your chest with your palms turned toward your feet. • Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

V-Chins • Hook the small V-grip bar over a chin-up bar. • Grip the V-grip bar with the palms facing you. • Pull your body up until the chest reaches bar level. • Slowly lower yourself but do not let your body swing and do not use momentum




DB Chest Press • Hold the dumbbells above your chest with your palms turned toward your feet. • Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

Barbell Row • Stand with your torso bent and parallel to the floor. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Keep the lower back in a neutral position and your knees slightly bent. • Grasp the barbell with your hands slightly wider than shoulder-width apart. • Row the barbell to the abdomen and bring your shoulder blades together. • Slowly lower to the starting position and repeat. • Do NOT round your lower back.



Phase 1 – Workout B: Exercise Descriptions

Narrow Squat • Set the bar up at chest level in the squat rack. • Step under the bar and rest the barbell on the traps. • Your grip on the bar should be narrow, yet comfortable. • Position the feet and hips under bar, take it off the rack and take 2 small steps back. • Your feet should be shoulder-width apart. • Start the movement at the hip joint. Push your butt backward and “sit back into a

chair”. Make your butt go back as far as possible and keep your knees out. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Push with your buttocks, hamstrings, and quadriceps to return to the start position. • Do NOT round your lower back.

Plank with Arms on Ball • Place your clasped hands on the top of a medium sized ball. • Keep your body in a straight line from shoulders to toes and keep your abs braced.




Barbell Romanian Deadlift (RDL) • Be very conservative with this exercise. Do not perform any deadlift if your lower

back is injured, weak, or compromised in any manner. • Hold the bar with an overhand grip, with your hands just outside of your legs. Stand

with your feet shoulder-width apart. • Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back,

chest out and arms straight. • Keep the bar as close to your thighs and shins as possible. Focus on pushing your butt

back while keeping the knees stationary and keeping your back flat. • Reverse the movement before your back starts to round. • Extend at the hips, contracting your hamstrings and buttocks, to stand up. • Pull with your upper back and bring your torso upright. Keep the bar as close to your

body and exhale as you reach the top of the movement. • Perform each rep with 100% concentration. Do NOT round your lower back.

Cable Chop • Stand sideways beside a cable stack with one side closest to the stack. • Attach a handle to the highest pulley position. Grasp the handle over your shoulder

with arms extended and a slight bend at the elbow. • Your knees should be slightly bent and your hips slightly pushed back. • Prepare for the exercise by bracing (contracting) your abdominals from top to bottom. • Without bending at the elbows any further, bring your arms down and across the body

using your abs to initiate the movement. Focus on working your abs and obliques. • Bring your hands across the body as you squat.




Barbell Step-up • Hold a barbell across your traps. • Stand facing a bench. Place one foot on the bench and the other on the floor. • With your abs braced and glutes squeezed, start the movement by pushing through the

bench foot to lift the body up to the standing position. • Lower your body under control. Pause briefly at the bottom and repeat. • Complete all reps for one side before changing legs. • Start on a low step (6-inch) and increase the height of the step (12-in) as you improve.

Hanging Knee-up • Hang from a chin-up bar. Brace your abs. • Slowly bring your knees to your chest by contracting your abdominals and rolling

your hips backwards. • Slowly return to the start position. • This is a very difficult exercise. Adhere strictly to the recommended tempo.



Phase 1 – Workout C: Exercise Descriptions

DB Standing Close-grip Shoulder Press • Stand and hold dumbbells at shoulder level with your palms facing one another. • Keep your knees slightly bent, chest up, and shoulders back. • Press the dumbbells overhead while keeping your back flat. • Slowly return the dumbbells to the start position.

Reverse-grip Pulldown • Use a shoulder-width, palms facing the body grip. Place thighs under pads and

maintain an upright torso. • Pull the elbows into the side of the body until the bar is at chest level.




Weighted Dip • Hold onto the dip bars and lean your upper body forward 10-15 degrees. • Slowly lower your body until there is a 90 degree angle between your upper and

lower arm. • Press back up using chest, triceps and shoulders. • Wear a belt and attach the appropriate amount of weight to the belt so that you get the

recommended number of repetitions.

DB Standing Curl • Stand and hold dumbbells at arm’s length. • Keep your knees slightly bent, chest up, and shoulders back. • Curl the dumbbells up to shoulder height while maintaining a flat back. • Slowly return to the start position.




DB Incline Curls • Set the incline of the bench at 80 degrees (in an almost upright position). • Sit on the bench with a dumbbell in each hand and your palms turned up. • Lean back and keep your back and head against the bench at all times throughout the

exercise. • Perform alternating dumbbell curls with each hand. Keep the palm up throughout the

entire exercise.

Standing Pullover • Stand in front of the lat pulldown station with your knees bent and hips back. • Prepare for the exercise by bracing (contracting) your abdominals from top to bottom. • Place your hands shoulder-width apart on the pulldown bar and keep a small bend in

your elbows. • Slowly pull the bar down and back towards your abdomen. Your torso should remain

completely stationary. Your abdominals should remain strongly contracted. • Slowly return your arms to the top position and get a good stretch in the abdominals.



Phase 1 – Workout D: Exercise Descriptions

Snatch-Grip Deadlift • Be very conservative with this exercise. Do not perform any deadlift if your lower

back is injured, weak, or compromised in any manner. • Place the bar on the floor. Stand behind the bar with your feet slightly greater than

shoulder-width apart. • Bend down and grasp the bar with your hands just outside the rings on the bar. Keep

your lower back flat and your shoulders back. Use an overhand grip (palms down). • Begin the movement by extending at your knees and hips and pulling with your arms

and upper back. Keep your back “neutral” (flat). Erect your torso and stand up. • Keep the bar very close to your body and keep your heels on the floor as you lift. • Exhale as you near the top of the movement. • Pause briefly at the top of the movement and then lower the weight. Keep your back

flat and flex the hips and knees. Keep the bar under control and close to the body. • Do NOT round your lower back. I am not letting my back round in the photo. • Perform each rep with 100% concentration.

Kneeling Cable Crunch • Kneel in front of a cable stack. Attach the rope to a high pulley. • Brace your abs and get a stretch at the top of the movement. • Crunch forward taking your head to the mat. • Slowly return to the full upright position.




Pistol/1-Leg Squat • Stand with your feet slightly greater than shoulder-width apart. • Pick one foot off the ground and extend that foot forward. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Extend your arms forward or to the sides to increase your balance. • Start the movement at the hip joint. Push your butt back and “sit back as if you were

sitting on a chair”. Squat slowly and focus on balance. • Squat until your thigh is parallel to the floor, but keep your lower back flat. • Push with your buttocks, hamstrings, and quadriceps to return to the start position. • Complete all the given repetitions for one leg and then switch. • If you are advanced, you may be able to squat all the way to the floor.

GHR (Glute-Ham Raise) on Ball • Support yourself on your knees on a ball and plant your feet flat against a wall. • Make sure the ball is not on a slippery surface. • Start with your body in a straight line. • Contract your glutes and hamstrings and slowly lower yourself down until your body

is flat over the ball. • Contract your glutes and hamstrings to raise back up…and use your hands if you need

balance or an extra push.




Barbell Shrug • Stand with your feet slightly greater than shoulder-width apart and arms at your sides. • Hold the barbell at thigh level and shrug the shoulders straight up. • Don’t roll your shoulders, just shrug them straight up and down.

Stability Ball Jackknife • Brace your abs. • Put your elbows on the bench and rest your shins on the ball. • With your arms straight and your back flat, your body should form a straight line

from your shoulders to your ankles. • Keeping your back straight (don't round it), roll the ball as close to your chest as

possible by contracting your abs and pulling it forward. • Pause and then return the ball to the starting position by rolling it backward.




Bench Press • Keep your feet flat on the floor, legs bent, and upper back flat against the bench. • Grip the bar using a medium-width grip. • Have your spotter help you take the bar from the rack. • Keeping your elbows close to your sides, lower the bar straight down to the bottom of

your chest. • Pause briefly and then press the bar back up above the chest in a straight line.

Dumbbell Rear-Deltoid Lateral Raise • Contract your glutes, brace your abs and keep your spine in a neutral position. • Stand with your knees bent slightly and your upper body bent parallel to floor. • Perform a lateral raise, lifting the dumbbells up and out to the side.




Triple Position Press • This is a dumbbell (db) chest press performed at 3 different angles. • Start at a steep incline, and choose a weight that will allow you to get about 6 reps at

that height. • Once you have done 6 reps at the steep incline, drop the bench halfway down and

immediately do 6 reps at that height. Then drop the bench to flat and immediately do 6 reps of flat db presses.

• That’s the end of one set.

BB Row • See workout 1A, page 10.




Underhand Seated Row • Use a long bar and an underhand, medium-width grip. • Keep your arms and back straight, knees slightly bent. • Row the handle back as far as possible bringing your shoulder blades together.

Face Pull • Attach the rope to the high-pulley at a cable station. Stand back 2 or 3 feet. • Hold the rope at arm’s length above your head. • Using your upper back and rear deltoids, row the rope to your forehead. • Start with a small resistance and use proper form to get all of the benefits for your

posterior shoulder area.




Front Squat • Set the bar up at chest level in the squat rack. • Step under the bar and rest the barbell the anterior deltoids (shoulders). • Support the bar in that position by bending your elbows and extending your wrists

back. Your elbows should point directly ahead. If you have flexibility issues, use less weight until you can achieve proper form.

• Your grip on the bar should be narrow, yet comfortable. • Position the feet and hips under bar, take it off the rack and take 2 small steps back. • Your feet should be just greater than shoulder-width apart. • Start the movement at the hip joint. Push your butt backward and “sit back into a

chair”. Make your butt go back as far as possible and keep your knees out. • Squat as deep as possible, but keep your low back in an arched position. • Push with your buttocks, hamstrings, and quadriceps to return to the start position.

Side Plank • Lie on a mat on your right side. • Support your bodyweight with your knees and on your right elbow. • Raise your body in a straight line so that your body hovers over the mat. • Keep your back straight and your hips up. Hold your abs tight. Contract them as if

someone was about to punch you in the stomach, but breath normally. • Hold this position for the recommended amount of time.




Dumbbell Split Squat with Front Foot Elevated • Stand with your feet shoulder-width apart. Step forward with your right leg, taking a

slightly larger than normal step, and put it on a 6-inch riser. • Press the front of your left foot into the ground and use it to help keep your balance.

The left knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your right thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

Med Ball-Ball Crunch • Lie on the stability ball with your feet spread slightly greater than shoulder width

apart on the floor (a wider stance equals greater stability and an easier exercise). • Curl your shoulder blades off the ball as if performing a regular abdominal crunch off

the floor. Return to the start position.




Back Extension on Ball • Lie over a ball with your feet placed against the wall. • Contract your glutes and tense your low back, and raise yourself up to the upright

position.

Calf Raise • Stand on a step with one foot off the step and your bodyweight supported on the ball

of the foot placed over the edge of the step. • Hold a railing for support. • Hold a dumbbell in your other hand. • Start at the top position with your leg straight and body raised on the ball of the foot. • Slowly lower yourself to the bottom position, getting a stretch in the calf. • Contract your calf muscle to return to the start position.




Push Press • Hold a barbell at shoulder level and stand with a slight bend in your knees. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Start the movement with a rapid, yet small, dip at the hips & knees. • Explode up and press the barbell overhead until your arms are fully extended. • Slowly lower the barbell back to shoulder level.

Chin-up • Take underhand grip on the bar with the palms facing you. • Pull your body up until the chest reaches bar level. • Slowly lower yourself but do not let your body swing and do not use momentum. • If necessary, wear a belt and attach the appropriate amount of weight to the belt so

that you get the recommended number of repetitions.




3-Board Close-Grip Bench Press • You will need a partner for this exercise to hold the “board” on your chest. • Use three 2-by-4s nailed together or a foam yoga block or any other piece of material

that is 6 inches thick. • Have your partner hold the “board” on chest level, right where you will bring the bar. • Keep your feet flat on the floor, legs bent, and upper back flat against the bench. • Grip the bar using a shoulder-width grip & have your spotter help you take the bar. • Keeping your elbows close to your sides, lower the bar straight down to the bottom of

your chest. Lower the bar onto the block, pause briefly, and then press the bar back up above the chest in a straight line.

• This exercise allows you to use heavier weights and trains different pressing muscles.

Hammer Curls • Stand with your knees bent and abs braced and feet shoulder-width apart. • Hold the dumbbells at thigh level. Curl one arm at a time in an alternate fashion. • Curl the dumbbell to shoulder height keeping your palm facing your body at all times.




DB Triceps Extension • Lie flat on a bench with dumbbells in each hand. Hold the dumbbells at arms length

over your chest, with your palms facing each other. • Bend the elbows and lower the dumbbells behind your head. • Pause briefly at the bottom, and then contract the triceps and extend your arms back

up to the starting position.

Alternating Dumbbell Curl • Stand and hold dumbbells at arm’s length. • Keep your knees slightly bent, chest up, and shoulders back. • Curl one dumbbell up to shoulder height while maintaining a flat back. • Slowly return to the start position. • Then repeat for the other arm. Alternate arms until all reps are done.




Power Clean • Start in a deadlift starting position, with your hands slightly wider than shoulder-

width, grabbing the bar as you are in a squat position. • Start the exercise by rising up and pulling the bar to your mid-thigh level. • At that point, drive up explosively using your lower body – as if you were moving in

a jumping motion. • Follow the lower body explosive movement by shrugging the bar up to mid-chest

level. • Rotate your elbows underneath and “catch” the bar across the front deltoids with your

hips and knees bent. • This is a very difficult exercise and should be taught in person by a Certified Coach.

Stability Ball Rollout • Kneel on a mat and place your clasped hands on the top of a medium sized ball. • Brace your abs and slowly lean forward and roll your hands over the ball while the

ball moves away from your body. • Keep your body in a straight line and go as far as you can with perfect form. • Contract your abs and reverse the motion to return to the upright position.




Bulgarian Split Squat • Stand with your feet shoulder-width apart. • Place the instep of one foot on a bench. Step forward with the other foot, taking a

slightly larger than normal step. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

GHR (Glute-Ham Raise) on Stability Ball • See workout 1D, page 18. Cable Chop • See workout 1B, page 12. Standing Pullover • See workout 1C, page 16.



Static Stretching

Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. • You should be in a straight line (similar to the bottom position in a lunge). • Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front

side of leg at the hip level). • Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch • Lie on your back with both legs flat. Slightly bend your right knee. • Now raise your right leg straight up in the air and try to bring it back until it is

perpendicular to the floor. Keep the other leg flat and straight on the ground. • As you raise your leg, you will begin to feel a stretch in the hamstring. • Bring the leg up until a moderate stretch is felt. Support the leg in that position by

holding it up with your hands or a towel looped around your foot. • Hold the stretch for 30 seconds and then switch sides.



Static Stretching

Glute Stretch • Lie on your back with both legs flat. Slightly bend your right knee. • Raise your left leg straight up in the air. • Slowly lower the left leg straight across the body while trying to keep your lower

back pressed into the floor. • Support the leg by looping a towel around your foot. • You should feel the stretch over your hip and in your glute on your left side. • Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch • Lie on your right side. • Bring your left ankle back to your butt and grasp it with your left hand. • Keep the knee in line with the hip. • The stretch will be in the front of your left leg (thigh). • Hold for 30 seconds and then repeat for the other side.



Static Stretching

Chest Stretch • Stand next to a doorframe. • Raise your elbow up to shoulder height and rotate your arm so that your hand is up

(as if you were in a throwing position with your elbow in line with your shoulder). • Press your elbow against the doorframe and slowly and gently rotate your upper body

away from your elbow. • You should feel the stretch across the front of your shoulder and chest. • Hold for 30 seconds and then repeat for the other side.

Shoulder Stretch • Raise your arm to shoulder height and bring your arm across the front of your body. • If using your right arm, your right hand should rest at your left shoulder. • Take your left arm and place it behind your right elbow. Slowly and gently apply

pressure just above your right elbow to feel a stretch in the back of the right shoulder. • Hold for 30 seconds and then repeat for the other side.




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