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ADVANCED HUMAN PERFORMANCE ADVANCED
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TABLE OF CONTENTS 21 WORKOUT TEMPLATES SECTION
(Click any section to directly navigate to that page) ABOUT THE PROGRAM:
SPLIT OPTIONS:
TEMPLATE #1:
MESSAGE FROM DR. SEEDMAN & PROGRAM INTRODUCTION
10 WORKOUT ROUTINES ILLUSTRATING HOW THE TEMPLATES CAN BE LEVERAGED & CUSTOMIZED
FULL BODY WORKOUT TEMPLATE 1
TEMPLATE #2: FULL
PAGE #
Page 5 Page 8 Page 13
BODY W ORKOUT TEMPLATE UPPER BODY EMPHASIS
Page 14
TEMPLATE #3:
FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS)
Page 15
TEMPLATE #4:
FULL BODY WORKOUT TEMPLATE (ARM EMPHASIS)
Page 16
TEMPLATE #5:
FULL BODY WORKOUT TEMPLATE (POWER AND SPEED EMPHASIS)
Page 17
TEMPLATE #6: FULL
BODY W ORKOUT TEMPLATE (STABILIZATION AND CORE EMPHASIS)
Page 18
TEMPLATE #7:
FULL BODY WORKOUT ROUTINE (FOOT AND ANKLE EMPHASIS)
Page 19
TEMPLATE #8:
HEAVY UPPER BODY AND LIGHT LOWER BODY WORKOUT TEMPLATE
Page 20
TEMPLATE #9:
HEAVY LOWER BODY AND LIGHT UPPER BODY WORKOUT TEMPLATE
Page 21
TEMPLATE #10:
UPPER BODY WORKOUT TEMPLATE
Page 22
TEMPLATE #11:
LOWER BODY WORKOUT TEMPLATE
Page 23
TEMPLATE #12:
CHEST & BACK WORKOUT TEMPLATE
Page 24
TEMPLATE #13:
SHOULDERS, TRAPS, AND REAR DELTOIDS WORKOUT TEMPLATE
Page 25
TEMPLATE #14:
ARMS WORKOUT TEMPLATE
Page 26
TEMPLATE #15:
CORE WORKOUT TEMPLATE
Page 27
TEMPLATE #16
: FULL BODY CONSOLIDATED WORKOUT TEMPLATE #1 (30 MIN OR LESS)
Page 28
TEMPLATE #17:
FULL BODY CONSOLIDATED WORKOUT TEMPLATE #2 (30 MIN OR LESS)
Page 29
TEMPLATE #18:
FULL BODY ULTRA ADVANCED WORKOUT TEMPLATE
Page 30
TEMPLATE #19:
GLUTES, HAMSTRINGS, & BACKSIDE, WORKOUT TEMPLATE FOR TONED BUTT & LEGS
Page 31
TEMPLATE #20:
POWERLIFTING TEMPLATE (FULL BODY)
Page 32
TEMPLATE #21:
OLYMPIC LIFTING AND EXPLOSIVE POWER WORKOUT TEMPLATE
Page 33
WORKOUT LOG: EXERCISE
CORE BLITZ: ABDOMINAL
LOG SUITABLE FOR PRINTING & RECORDING YOUR W ORKOUT RESULTS
Page 34
FREE PRODUCT
Page 37
TEMPLATE DESIGNED FOR BUILDING CORE STRENGTH & DEFINITION
Page 39
Advanced Human Performance (AHP). All rights reserved. Copyright © 2015 Advanced
TRAINING SPLIT OPTION #1 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Full Body (Lower Body Emphasis)
Template #3
Workout #2
Full Body (Upper Body Emphasis)
Template #2
Workout #3
Full Body (Standard)
Template #1
TRAINING SPLIT OPTION #2 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Full Body (Ultra Advanced)
Template #18
Workout #2
Full Body (Power and Speed)
Template #5
Workout #3
Workout Full Body (Stabilization and Core Emphasis)
Template #6
TRAINING SPLIT OPTION #3 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Upper Body
Template #10
Workout #2
Lower Body
Template #11
Workout #3
Powerlifting Template (Full Body)
Template #20
Workout #4
Core Workout Template
Template #15
TRAINING SPLIT OPTION #4 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Chest and Back
Template #12
Workout #2
Lower Body
Template #11
Workout #3
Shoulders and Traps
Template #13
Workout #4
Core
Template #15
Workout #5
Arms
Template #14
TRAINING SPLIT OPTION #5 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Heavy Upper Body and Light Lower Body
Template #8
Workout #2
Olympic Lifting and Explosive Power
Template #21
Workout #3
Heavy Lower and Light Upper Body
Template #9
Workout #4
Full Body (Foot and Ankle Emphasis)
Template #7
TRAINING SPLIT OPTION #6 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Full Body Consolidated 1
Template #16
Workout #2
Full Body Consolidated 2
Template #17
Workout #3
Full Body (Power and Speed Emphasis)
Template #5
TRAINING SPLIT OPTION #7 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Lower Body
Template #11
Workout #2
Upper Body
Template #10
Workout #3
Core
Template #15
Workout #4
Glutes and Hamstrings
Template #19
Workout #5
Full Body (Emphasis Arms)
Template #4
TRAINING SPLIT OPTION #8 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Chest and Back
Template #12
Workout #2
Lower Body
Template #11
Workout #3
Shoulders
Template #13
Workout #4
Full Body (Emphasis Power and Speed)
Template #5
Workout #5 Workout #6
Core Upper body
Template #15 Template #10
Workout #7
Lower Body
Template #11
TRAINING SPLIT OPTION #9 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Olympic Lifting and Explosive Power
Template #21
Workout #2
Powerlifting Template
Template #20
Full Body (Emphasis Power and Speed) Workout #3 Workout #4
Arms
Template #5 Template #14
TRAINING SPLIT OPTION #10 WORKOUT DAY
MUSCLE FOCUS
TEMPLATE TO USE
Workout #1
Full Body (Emphasis Upper)
Template #2
Workout #2
Full Body (Emphasis Lower)
Template #3
Workout #3
Full Body Emphasis Stabilization and Core
Template #6
Workout #4
Full Body Ultra Advanced
Template #18
Workout #5
Full Body (Emphasis Power and Speed)
Template #5
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #1 FULL BODY WORKOUT TEMPLATE EXERCISE
SETS
REPS
REST
SUPERSET
3
1 (00:30)
00:30
Superset: #1, #2, #3
explosive movement such as O explosive Olympic lympic Lifts, Jumps, or Plyometrics
3
3-4
00:45
Superset: #1, #2, #3
Exercise #3: Any
Squat or Deadlift Variation Squat
4
3-5
01:00
Superset: #1, #2, #3
Exercise #4: Any horizontal horizontal pulling exerc exercise ise which includes any type of upper body rowing variation movement for the back (bent over rows, seated cable rows, etc.)
3
4-5
00:45
Superset: #4 and #5
3
4-5
00:45
Superset: #4 and #5
3
5
00:45
Superset: #6 and #7
3
4
01:00
Superset: #6 and #7
Hip Hinge exercise of you yourr choice including any RDL variation, good morning, kettlebell swings, etc.
2-3
5
01:00
Superset: #8 and #9
Exercise #9: Any Stride or Lunge Variation Variation including any split squat, lunge, or Bulgarian squat variation
2-3
4-6
01:00
Superset: #8 and #9
Exercise #10: Any Loaded Loaded Carry Variation Variation including farmer farmers s walks, suitcase carries, overhead walking press, etc.
2
1 (00:20)
00:30
Superset: #10 and #11
Exercise #11: Any Single Leg Leg Balance and Stability Exercise Exercise such as single leg stands, single leg swaps, single leg power hold, etc.
2
1 (00:30)
00:30
Superset: #10 and #11
Exercise #1: Any core
stabilization exercise such as plank variations or Palloff presses Exercise #2: Any
Exercise #5: Any
horizontal horizo ntal pressing exe exercise rcise which include includes s any chest press exercise at any angle (barbell, dumbbells, pushups, etc.)
Exercise #6: Any
Vertical Pull of your cho Vertical choice ice such as lat pulldowns, pull-ups, etc.
Exercise #7: Any
Vertical Press of your choice such as any Vertical overhead press variation
Exercise #8: Any
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced H uman uman Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #2 FULL BODY WORKOUT TEMPLATE UPPER BODY EMPHASIS EXERCISE
SETS
REPS
REST
SUPERSET
Any Upper Body Explosive Movement such as Medicine Ball Throws or Upper Body Plyometrics or Explosive Overhead Pressing Movements
3
5
00:30
Superset: #1, #2, #3
Exercise #2: Any core stabilization stabilization exercise such such as plank variations or Palloff presses
3
1 (00:30)
00:30
Superset: #1, #2, #3
Exercise #3: Any
Squat or Deadlift Variation Squat
3
3-4
01:00
Superset: #1, # #2, 2, #3
horizontal horizo ntal pulling exerc exercise ise which includes any type of upper body rowing variation movement for the back (bent over rows, seated cable rows, etc.)
4
4-5
00:45
Superset: #4 and #5
4
4-5
00:45
Superset: #4 and #5
3-4
5
00:45
Superset: #6 and #7
3-4
5
01:00
Superset: #6 and #7
2
3-4
00:45
Superset: #8 and #9
2
3-4
00:45
Superset: #8 and #9
1
1 (10:00)
N/A
No Superset
Exercise #1:
Exercise #4: Any
Exercise #5: Any
horizontal pressing exe horizontal exercise rcise which include includes s any chest press exercise at any angle (barbell, dumbbells, pushups, etc.)
Exercise #6: Any
Vertical Pull of your cho Vertical choice ice such as lat pulldowns, pull-ups, etc. Exercise #7: Any
Vertical Press of your choice such as any Vertical overhead press variation Exercise #8: Any
Hip Hinge exercise of you yourr choice including any RDL variation, good morning, kettlebell swings, etc. Exercise #9: Any
Stride or Lunge Variation Variation including any split squat, lunge, or Bulgarian squat variation Exercise #10:
10 Minutes of Upper Body Isolation work for biceps, triceps, delts, chest, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced H uman uman Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #3 FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS) EXERCISE
SETS
REPS
REST
SUPERSET
4
3
00:45
Superset: #1, #2, #3, #4
2
1 (00:30)
00:30
Superset: #1, #2, #3, #4
Single Leg Leg Balance and Stability Exercise Exercise such as single leg stands, single leg swaps, single leg power hold, etc.
2
1 (00:30)
00:30
Superset: #1, #2, #3, #4
Exercise #4: Any
Squat or Deadlift Variation Squat
5
3-6
01:15
Superset: #1, #2, #3, #4
Exercise #5: Any
Hip Hinge exercise of you yourr choice including
4
3-6
00:45
Superset: #5 and #6
3
5
00:45
Superset: #5 and #6
2
5
00:30
Superset: #7 and #8
2
4
00:30
Superset: #7 and #8
2
4
00:30
Superset: #9, #10, #11
2
5
00:45
Superset: #9, #10, #11
2
5
00:30
Superset: #9, #10, #11
1
1 (10:00)
N/A
No Superset
Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics Exercise #2: Any
core stabilization stabilization exercise such such as plank variations or Palloff presses Exercise #3: Any
any RDL variation, good morning, kettlebell swings, etc. Exercise #6: Any Stride or Lunge Variation Variation including any split squat, lunge, or Bulgarian squat variation
Exercise #7: Any
Vertical Press of your choice such as any Vertical overhead press variation
Exercise #8: Any
Verticall Pull of your cho Vertica choice ice such as lat pulldowns, pull-ups, etc.
Exercise #9: Any
horizontal pressing exe horizontal exercise rcise which include includes s any chest press exercise at any angle (barbell, dumbbells, pushups, etc.) Exercise #10:
Anybody horizon horizontal tal pulling exercise which any type of upper rowing variation movement forincludes the back (bent over rows, seated cable rows, etc.)
Exercise #11: Any
Calve Raise Exercise Exercise of you yourr choice
Exercise #12:
10 Minutes of lower body isolation work including glute bridges, hip thrusters, leg extensions, leg curls, leg press, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #4 FULL BODY WORKOUT TEMPLATE (ARM EMPHASIS) EXERCISE
SETS
REPS
REST
SUPERSET
3
2
00:45
Superset: #1, #2, #3, #4
3
3
00:45
Superset: #1, #2, #3, #4
2-3
5
00:45
Superset: #1, #2, #3, #4
2-3
5
00:45
Superset: #1, #2, #3, #4
2
4-5
00:45
Superset: #5 and #6
2
4
01:00
Superset: #5 and #6
2-3
4-5
00:45
Superset: #7 and #8
2-3
4-5
00:45
Superset: #7 and #8
3
4, 6, 8
00:45
Superset: #9 and #10
Skull Crusher Crusher Variation (flat, decline, or incline, using barbell, dumbbells, or kettlebells)
3
5, 5, 10
00:45
Superset: #9 and #10
Exercise #11: Any
Seated Curl, Cable Curl, or Machine Curl
2
8-10
00:45
Superset: #11 and #12
Tricep Cable Cable Pressdown Variation, Dips, or Machine Tricep Exercise
2
10-12
00:45
Superset: #11 and #12
Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics
Exercise #2: Any
Squat or Deadlift Variation Squat
Exercise #3: Any horizontal horizontal pulling exerc exercise ise which includes any type of upper body rowing variation movement for the back (bent over rows, seated cable rows, etc.) Exercise #4: Any
horizontal horizo ntal pressing exe exercise rcise which include includes s any chest press exercise at any angle (barbell, dumbbells, pushups, etc.)
Exercise #5: Any
Hip Hinge exercise of you yourr choice including any RDL variation, good morning, kettlebell swings, etc.
Exercise #6: Any
Stride or Lunge Variation Variation including any split squat, lunge, or Bulgarian squat variation Exercise #7: Any
Vertical Pull of your cho Vertical choice ice such as lat pulldowns, pull-ups, etc.
Exercise #8: Any
Vertical Press of your choice such as any Vertical overhead press variation
Exercise #9: Any
Standing Curl (barbell or Standing or dumbbell)
Exercise #10: Any
Exercise #12: Any
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #5 FULL BODY WORKOUT TEMPLATE (POWER AND SPEED EMPHASIS - USE 50-60%1RM ON ALL LIFTS) EXERCISE
SETS
REPS
REST
SUPERSET
4
3
00:45
Superset: #1, #2, #3
3
3-4
00:45
Superset: #1, #2, #3
2
1 (00:30
00:45
Superset: #1, #2, #3
3
4-5
00:45
Superset: #4 and #5
horizontal pressing exe horizontal exercise rcise which include includes s any chest press exercise at any angle (barbell, dumbbells, pushups, etc.)
3
4-5
00:45
Superset: #4 and #5
Exercise #6:
3
4
00:45
Superset: #6 and #7
3
3-4
00:45
Superset: #6 and #7
2-3
5
00:45
Superset: #8 and #9
2-3
8-10
00:45
Superset: #8 and #9
Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics
Exercise #2: Any
Squat or Deadlift Variation Squat
Exercise #3: Any core stabilization stabilization exercise such such as plank variations or Palloff presses
Exercise #4: Any
horizontal pulling exerc horizontal exercise ise which includes any type of upper body rowing variation movement for the back (bent over rows, seated cable rows, etc.) Exercise #5: Any
Explosive Lat Pulldown
Exercise #7: Any
Push Press Press Variation (Light) (Light)
Exercise #8: Any
Lunge Jump Variation Lunge
Exercise #9:
Kettlebell Swings (single or double arm)
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #6 FULL BODY WORKOUT TEMPLATE (STABILIZATION AND CORE EMPHASIS) EXERCISE Exercise #1: Any Single
Arm Clean or Snatch (Dumbbells or
Kettlebells)
SETS
REPS
REST
SUPERSET
3
4
00:45
Superset: #1, #2, #3, #4
Exercise #2: Any
Single Arm Arm Chest Press Variation Variation
3
5
00:45
Superset: #1, #2, #3, #4
Exercise #3: Any
Single Arm Arm Rowing Variation Variation
3
5
00:45
Superset: #1, #2, #3, #4
3
4-5
01:00
Superset: #1, #2, #3, #4
2-3
5
00:45
Superset: #5 and #6
Single Arm Arm Overhead Press Variation (dumbell, kettlebell, bottoms-up, or barbell javelin press etc.) or Kneeling Overhead Dumbbell Press
2-3
4-5
00:45
Superset: #5 and #6
Exercise #7: Any
2-3
4-6
00:45
Superset: #7, #8, #9
Single Leg Leg Hinge Variation Variation (Single Leg RDL, Single Leg Goodmorning, etc.)
2-3
4-5
00:45
Superset: #7, #8, #9
Exercise #9: Any Single Arm Arm Plank Variation (on bench, hands, forearms, weighted, stretched, etc.)
2
1 (00:20)
00:45
Superset: #7, #8, #9
Exercise #4: Any
Front Squat, Goblet Squat, Single Ar Arm m Goblet Squat, or Single Arm Hanging Squat (kettlebells or dumbbells)
Exercise #5: Any
Single Arm Arm Pulldown Machine Machine
Exercise #6: Any
Eyes Closed Lunge Variation Eyes Variation
Exercise #8: Any
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #7 FULL BODY WORKOUT ROUTINE (FOOT AND ANKLE EMPHASIS) EXERCISE Exercise #1: Any Single Leg Box Jump or Box Jump Over or Any other single leg explosive movement movement
Exercise #2: Any
Squat Variation on Bo Squat Bosu su Ball
Exercise #3: Any
Single Leg Leg Pushup Variation Variation (feet on bench, weighted, rings, foot on ball, etc.) Exercise #4: Any
Single Leg Leg Bent Over Rowing Exercise Exercise (Dumbbells, Kettlebells, or Barbell) Exercise #5: Any
Single Leg Leg Stand (swaps, (swaps, eyes close closed d hold,
SETS
REPS
REST
SUPERSET
3
4-5
00:45
Superset: #1 and #2
3
3-5
00:30
Superset: #1 and #2
3
6-8
00:45
Superset: #3 and #4
3
4-5
00:30
Superset: #3 and #4
2
8
00:30
Superset: #5, #6, #7
3
4
01:15
Superset: #5, #6, #7
3
4-6
00:45
Superset: #5, #6, #7
3
4
00:45
Superset: #8 and #9
1-4
6-10
00:45
Superset: #8 and #9
etc.) Exercise #6:
Weighted Pullups (Dorsiflex Method)
Exercise #7: Any
Overhead Press Variation Overhead Variation on one Le Leg g
Exercise #8: Any Eyes Eyes Closed Lunge Variation, Variation, or lunge lunge swap, or lunge with front foot on Bosu ball (round side)
Exercise #9:
Optional: Any Upper Body Arm Isolation Exercises (Standing on one leg)
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD 0
TEMPLATE #8 HEAVY UPPER BODY AND LIGHT LOWER BODY WORKOUT TEMPLATE EXERCISE
SETS
REPS
REST
SUPERSET
3
3-4
00:45
Superset: #1, #2, #3, #4
3
3-4
00:30
Superset: #1, #2, #3, #4
horizontal pressing exe horizontal exercise rcise which include includes s any chest press exercise at any angle (barbell, dumbbells, pushups, etc.)
5
3, 3, 3, 5, 5
01:15
Superset: #1, #2, #3, #4
Exercise #4: Any horizontal horizontal pulling exerc exercise ise which includes any type of upper body rowing variation movement for the back (bent over rows, seated cable rows, etc.)
4
4-6
01:00
Superset: #1, #2, #3, #4
Exercise #5:
2
4
00:30
Superset: #5 and #6
2
5
00:30
Superset: #5 and #6
3-4
3-5
01:00
Superset: #7 and #8
3
4-5
01:00
Superset: #7 and #8
1-10
1 (10:00)
00:30
No Superset
Exercise #1:
Any Snatch Variation
Exercise #2: Any
Speed Squat Variatio Speed Variation n (50-60% 1 1RM) RM)
Exercise #3: Any
Light Lunge Variation
Exercise #6: Any
Light Hinge Hinge Variation (light (light RDL, Goodmorning, etc.)
Exercise #7: Any
Verticall Press of your choice such as any Vertica overhead press variation Exercise #8: Any
Vertical Pull of your cho Vertical choice ice such as lat pulldowns, pull-ups, etc.
Exercise #9: 10 Minutes of Upper Body Isolation or High Rep Exercises (high rep presses, flyes, curls, triceps, rows, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #9 HEAVY LOWER BODY AND LIGHT UPPER BODY WORKOUT TEMPLATE EXERCISE Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics
SETS
REPS
REST
SUPERSET
4
3-4
00:45
Superset: #1, #2, #3, #4
Exercise #2: Any
Squat or Deadlift Variation Squat
5
2, 3, 3, 5, 5
00:45
Superset: #1, #2, #3, #4
Exercise #3: Any
Light Rowing Rowing Variation
3
4-5
00:45
Superset: #1, #2, #3, #4
Exercise #4: Any
Speed Chest Press Varia Speed Variation tion (50-60%
3
3-4
00:30
Superset: #1, #2, #3, #4
3
4-5
00:45
Superset: #5 and #6
3
5
00:45
Superset: #5 and #6
2-3
4
00:45
Superset: #7 and #8
2-3
5
00:30
Superset: #7 and #8
1-10
10-20
N/A
No Superset
1RM)
Exercise #5: Any
Hip Hinge exercise of you yourr choice including
any RDL variation, good morning, kettlebell swings, etc. Exercise #6: Any Stride or Lunge Variation Variation including any split squat, lunge, or Bulgarian squat variation
Exercise #7: Any
Exercise #8:
Light Overhead Overhead Press V Variation ariation
Light and Super Slow Lat Pulldown (eyes
closed)
Exercise #9: Any
Lower Body Isolation Lower Isolation Exercises or High Rep Movements (leg press, leg extensions, leg curls, calve raises)
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #10 UPPER BODY WORKOUT TEMPLATE EXERCISE
SETS
REPS
REST
SUPERSET
4
3-6
01:00
Superset: #1, #2, #3
Exercise #2: Any Vertical Press of your choice choice such as any overhead press variation
4
2-5
01:00
Superset: #1, #2, #3
Exercise #3: Any Upper Body Body Explosive Explosive Movement such as as Medicine Ball Throws or Upper Body Plyometrics or Explosive Overhead Pressing Movements
3
5-6
00:45
Superset: #1, #2, #3
4
4-6
00:45
Superset: #4 and #5
4
3-6
01:00
Superset: #4 and #5
2
6-8
00:45
Superset: #6 and #7
2
50
00:45
Superset: #6 and #7
Exercise #1:
Any Vertical Pull of your choice such as lat pulldowns, pull-ups, etc.
Exercise #4: Any
horizontal pulling exercise which includes horizontal any type of upper body rowing variation movement for the back (bent over rows, seated cable rows, etc.) Exercise #5: Any
horizontal pressing exercise horizontal exercise which includes any chest press exercise at any angle (barbell, dumbbells, pushups, etc.) Exercise #6:
Lying Dumbbell or Kettlebell Pullover
Exercise #7: Any
Loaded Carry (i.e. Loaded (i.e. Farmers walk or suitcase
carry)
Exercise #8: Any
Lateral Raise for the side deltoids Lateral deltoids
2
12-15
00:30
Superset: #8 and #9
Exercise #9: Any
Rear Delt Exercise
2
12-15
00:30
Superset: #8 and #9
Exercise #10: Any
Bicep Exercise Exercise
3
6, 10
00:30
Superset: #10 and #11
Exercise #11: Any
Tricep Isolation Isolation Exercise
3
8, 10
00:30
Superset: #10 and #11
1
12-20 (To Failure)
00:30
No Superset
1
To Failure
00:30
No Superset
1
To Failure
00:30
No Superset
Exercise #12:
One high rep set of any machine or cable row (choose a weight that allows you to perform 12-20 reps to failure) Exercise #13: Any
bodyweight pushup bodyweight pushup or bodyweight bodyweight dip to failure (can also use assisted machine if bodyweight movements are not feasible) Exercise #14: Any
failure
plank variation variation (bodyw (bodyweight eight or weig weighted) hted) to
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
HERE ***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #11 LOWER BODY WORKOUT TEMPLATE
EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1: #1: Any explosive movement such as Olympic Lifts, Jumps, or Plyometrics
3-4
3-4
00:30
Superset: #1 and #2
Exercise #2: Any #2: Any Squat Squat or Deadlift Variation
5
3, 4, 4, 5, 8
00:45
Superset: #1 and #2
Exercise #3: Any #3: Any Hip Hinge exercise of you yourr choice including any RDL variation, good morning, kettlebell swings, etc.
3
4-6
01:00
Superset: #3 and #4
Exercise #4: Any #4: Any Stride or Lunge Variation Variation including any split squat, lunge, or Bulgarian squat variation
3
5-7
00:45
Superset: #3 and #4
Exercise #5: Any #5: Any Leg Press
2
12-20
00:45
Superset: #5, #6, #7, #8
Exercise #6: Leg Extensions
2
10, 20
00:45
Superset: #5, #6, #7, #8
Exercise #7: Any #7: Any Glute Bridge Variation Variation
2
12-12
01:00
Superset: #5, # #6, 6, #7, #8
Exercise #8: Leg Curl on Machine or Swiss Ball
1
12-15
01:00
Superset: #5, #6, #7, #8
Exercise #9: Any #9: Any Calve Exercise Exercise
3
12-20
01:00
No Superset
Exercise #10: Side Plank Windmill on Hand with Top Leg Elevated
2
1
00:30
Superset: #10, #11, #12
Exercise #11: Single Leg Planks
2
1 (00:20)
00:30
Superset: #10, #11, #12
Exercise #12 (Optional): Side Lunges with Barbell, Dumbbells, or Kettlebells
2
5-7
00:30
Superset: #10, #11, #12
Exercise #13 (Optional Finisher): 60 seconds of continuous work with one of the following - wall sit, walking lunges, bodyweight bodywe ight squats, bodyweight squat hold, or sled push
1
1 (01:00)
N/A
No Superset
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #12 CHEST & BACK WORKOUT TEMPLATE EXERCISE
SETS
REPS
REST
SUPERSET
4
3, 3, 5, 8
01:00
Superset: #1, #2, #3
4
4-6
00:45
Superset: #1, #2, #3
Upper Body Explosive Explosive Movement such as Medicine Ball Throws or Upper Body Plyometrics or Explosive Overhead Pressing Movements
3
5
00:45
Superset: #1, #2, #3
Exercise #4: Any
3
4, 5, 8
00:45
Superset: #4 and #5
Vertical Pull of your cho Vertical choice ice such as lat pulldowns, pull-ups, etc.
3
4, 6, 8
00:45
Superset: #4 and #5
Exercise #6:
Lying Dumbbell or Kettlebell Pullover
2
6-8
00:45
Superset: #6 and #7
Exercise #7:
Machine or Cable Fly
2
10-12
00:45
Superset: #6 and #7
Exercise #8:
Max Effort set of Pushups or Dips
1
10-50
00:45
No Superset
1
8-15
00:45
No Superset
Exercise #1: Any Flat Angle
Chest Pressing Variation
Exercise #2: Any horizontal horizontal pulling exerc exercise ise which includes any type of upper body rowing variation movement for the back (bent over rows, seated cable rows, etc.)
Exercise #3: Any
Incline Chest Chest Pressing Variation Variation
Exercise #5: Any
Exercise #9: Any
Seated Machine Row (high rep set to Seated
failure)
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #13 SHOULDERS, TRAPS, AND REAR DELTOIDS WORKOUT TEMPLATE EXERCISE
SETS
REPS
REST
SUPERSET
Any Jump Shrug, Power Shrug, Hang Clean or Hang Snatch variation
4
2-5
02:00
No Superset
Exercise #2:
4
3, 2, 2, 4
02:00
Superset: #2 and #3
3
4
00:45
Superset: #2 and #3
3
4-6
01:30
No Superset
2
30
00:45
Superset: #5, #6, #7, #8
2
30
00:45
Superset: #5, #6, #7, #8
3
1 (00:20)
00:45
Superset: #5, #6, #7, #8
2
12
01:00
Superset: #5, #6, #7, #8
Exercise #1:
Barbell Push Press or Dumbbell Push Press
Explosive Lat Pulldown (Lighter weight) or Explosive Bodyweight Pullups Exercise #3:
Exercise #4: Any
Verticall Press of your choice such as any Vertica overhead press variation Exercise #5:
Standing Dumbbell Lateral Raises - Triple Drop Set (10+10+10) Exercise #6:
Bent Over Dumbbell Lateral Raises-Triple Drop Set (10+10+10) Exercise #7:
Farmers Walk with Dumbbells Max Distance in
20 seconds Exercise #8: Any
or Trap Bar
Shrug Variation with Dumbbells or Barbell Shrug Barbell
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #14 ARMS WORKOUT TEMPLATE EXERCISE
SETS
REPS
REST
SUPERSET
3
5, 5, 10
00:45
Superset: #1 and #2
Tricep Cable Cable Pressdown Variation, Dips, or Machine Tricep Exercise
3
6, 8, 10
00:45
Superset: #1 and #2
Exercise #3:
3
6-8
00:45
Superset: #3 and #4
3
6-8
00:45
Superset: #3 and #4
2
14
00:30
No Superset
2
10
00:30
No Superset
Exercise #1: Any Standing
Curl (barbell or dumbbell)
Exercise #2: Any
Incline Seated Dumbbell Curl
Exercise #4: Any
Skull Crusher Crusher Variation (flat, (flat, decline, or
incline, using barbell, dumbbells, or kettlebells)
Tricep Cable Pressdown Standing on One Leg (7 Reps Per Leg) Exercise #5:
Exercise #6:
Leg)
Barbell Curls Standing on One Leg (5 Reps Per
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #15 CORE WORKOUT TEMPLATE EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Palloff Press
3
7
00:30
Superset: #1 and #2
Exercise #2:
Weighted Plank
2
1 (00:30)
00:30
Superset: #1 and #2
Exercise #3: Any Single Arm Arm Plank Variation (on bench, hands, forearms, weighted, stretched, etc.)
2
1 (00:20)
00:30
Superset: #3 and #4
Exercise #4:
Quadruped on Bench
2
5
00:45
Superset: #3 and #4
Exercise #5:
Full Hanging Leg Raise
2-3
10-12
00:45
Superset: #5, #6, #7
2-3
10
00:45
Superset: #5, #6, #7
2
1
00:30
Superset: #5, #6, #7
Exercise #6: Ab
Exercise #7:
Elevated
Roller
Side Plank Windmill on Hand with Top Leg
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #16 FULL BODY CONSOLIDATED WORKOUT TEMPLATE #1 (ABBREVIATED WORKOUT- 30 MIN OR LESS) LES S) EXERCISE
Exercise #1: Any Squat or
Deadlift Variation
SETS
REPS
REST
SUPERSET
3
5
01:00
Superset: #1, #2, #3
3
5
01:00
Superset: #1, #2, #3
3
5
01:00
Superset: #1, #2, #3
2
1 (00:30)
00:30
Superset: #4 and #5
2
1 (00:20)
00:30
Superset: #4 and #5
Exercise #2: Any
horizontal horizo ntal pressing exe exercise rcise which include includes s any chest press exercise at any angle (barbell, dumbbells, pushups, etc.)
Exercise #3: Any horizontal horizontal pulling exerc exercise ise which includes any type of upper body rowing variation movement for the
back (bent over rows, seated cable rows, etc.)
Exercise #4: Any
core stabilization stabilization exercise such such as plank variations or Palloff presses
Exercise #5: Any
Loaded Carry Variation Loaded Variation including farme farmers rs walks, suitcase carries, overhead walking press, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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HERE ***
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #17 FULL BODY CONSOLIDATED WORKOUT TEMPLATE #2 (ABBREVIATED WORKOUT- 30 MIN OR LESS) EXERCISE
SETS
REPS
REST
SUPERSET
3
4-5
01:00
Superset: #1 and #2
3
4-5
01:00
Superset: #1 and #2
Vertical Press of your choice such as any Vertical overhead press variation
3
4-5
01:00
Superset: #3 and #4
Exercise #4: Any Stride or Lunge Variation Variation including any split squat, lunge, or Bulgarian squat variation
2
5, 8
00:45
Superset: #3 and #4
Exercise #1:
Any Vertical Pull of your choice such as lat pulldowns, pull-ups, etc.
Exercise #2: Any
Hip Hinge exercise of you yourr choice including any RDL variation, good morning, kettlebell swings, etc.
Exercise #3: Any
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #18 FULL BODY ULTRA ADVANCED WORKOUT TEMPLATE EXERCISE Exercise #1: Any explosive
movement such as Olympic Lifts,
Jumps, or Plyometrics Exercise #2: Any
core stabilization stabilization exercise such such as plank variations or Palloff presses
Exercise #3: Any
Squat or Deadlift Variation Squat
Exercise #4: Any
Verticall Pull of your cho Vertica choice ice such as lat pulldowns, pull-ups, etc.
Exercise #5: Any
SETS
REPS
REST
SUPERSET
3
3
01:00
Superset: #1, #2, #3
3
1 (00:30)
00:45
Superset: #1, #2, #3
3-4
2-5
02:00
Superset: #1, #2, #3
3
4-5
01:00
Superset: #4 and #5
4
4, 3, 2, 6
01:00
Superset: #4 and #5
3
5-6
01:00
Superset: #6 and #7
3
3-5
01:00
Superset: #6 and #7
2-3
4-5
01:00
Superset: #8, #9, #10
3
4-6
00:45
Superset: #8, #9, #10
2-3
1
00:30
Superset: #8, #9, #10
1
1
00:45
No Superset
1
1 (10:00)
01:30
No Superset
1
1 (10:00)
N/A
No Superset
horizontal pressing exe horizontal exercise rcise which include includes s
any chestetc.) press exercise at any angle (barbell, dumbbells, pushups, Exercise #6: Any horizontal horizontal pulling exerc exercise ise which includes any type of upper body rowing variation movement for the back (bent over rows, seated cable rows, etc.)
Exercise #7: Any
Vertical Press of your choice such as any Vertical overhead press variation Exercise #8: Any
Stride or Lunge Variation Variation including any split squat, lunge, or Bulgarian squat variation Exercise #9: Any
Hip Hinge exercise of you yourr choice including any RDL variation, good morning, kettlebell swings, etc. Exercise #10: Any
Single Leg Leg Stand (swaps, (swaps, eyes closed
hold, etc.) Exercise #11: Any
Loaded Carry (i.e. Loaded (i.e. Farmers walk or
suitcase carry) Exercise #12:
10 Minutes of Upper Body Isolation or High Rep Exercises (high rep presses, flyes, curls, triceps, rows, etc.) Exercise #13:
10 Minutes of lower body isolation work including glute bridges, hip thrusters, leg extensions, leg curls, leg press, etc.
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
HERE ***
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #19 GLUTES, HAMSTRINGS, AND BACKSIDE, WORKOUT TEMPLATE FOR TONED BUTT AND LEGS EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Low Bar Squats
4
5, 5, 8, 12
01:00
Superset: #1, #2, #3
Exercise #2:
Barbell Glute Bridge (Hip Thrust)
3
10-12
00:45
Superset: #1, #2, #3
Exercise #3:
Broad Jump
3
5
00:45
Superset: #1, #2, #3
Exercise #4:
Barbell RDL Eccentric Isometrics
3
5, 7, 10
00:45
Superset: #4 and #5
Exercise #5:
Single Leg Glute Bridge with Feet Elevated
3
12-15
00:30
Superset: #4 and #5
Exercise #6:
Barbell Lunges-Low Bar Position (in place like
3
8-10
01:00
Superset: #6 and #7
3
12
00:45
Superset: #6 and #7
2
1
00:30
Superset: #8 and #9
1
1 (00:20)
00:30
Superset: #8 and #9
split squat)
Exercise #7:
Kettlebell Swings
Exercise #8:
Side Plank Windmill on Hand with Top Leg
Elevated
Exercise #9:
Single Leg Planks
Exercise #10:
Leg Curl on Machine or Swiss Ball
2
10-12
00:30
Superset: #10, #11, #12
Exercise #11:
45 Degree Leg Press Calve Raises
2
12-15
00:30
Superset: #10, #11, #12
Exercise #12:
Single Leg Barbell Good Mornings
3
5-7
00:30
Superset: #10, #11, #12
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #20 POWERLIFTING TEMPLATE (FULL BODY) EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Low Bar Squats
5
5, 3, 2, 1, 5
02:30
Superset: #1 and #2
Exercise #2:
Bench Press
5
5, 3, 2, 1, 5
02:00
Superset: #1 and #2
Exercise #3:
Deadlifts (Sumo or Conventional Stance)
4
4, 3, 2, 6
02:30
Superset: #3 and #4
Exercise #4:
Barbell Floor Press
4
5, 3, 3, 8
02:00
Superset: #3 and #4
Exercise #5:
Seated Cable Row Eccentric Isometric
2
8
01:30
No Superset
Exercise #6:
Overhead Dumbbell Press Eccentric Isometrics
2
5
01:00
Superset: #6 and #7
(Standing)
Exercise #7:
Underhand Pullups (Chin-Ups)
2
5-6
01:00
Superset: #6 and #7
Exercise #8:
Cable Pull-Through
3
5-7
01:00
Superset: #8 and #9
3
6-10
00:45
Superset: #8 and #9
Exercise #10: Any
Tricep Cable Cable Pressdown Variation, Dips, or Machine Tricep Exercise
2
10-12
00:45
Superset: #10 and #11
Exercise #11:
1
10-12
00:45
Superset: #10 and #11
Exercise #9: Any Skull Crusher Crusher Variation (flat, (flat, decline, or incline, using barbell, dumbbells, or kettlebells)
Standing Barbell Curls
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES Dr. Joel Seedman, PhD
TEMPLATE #21 OLYMPIC LIFTING AND EXPLOSIVE POWER WORKOUT TEMPLATE EXERCISE
SETS
REPS
REST
SUPERSET
Exercise #1:
Clean Jumps from Floor or Hang Clean Jumps
4
2
01:30
Superset: #1, #2, #3
Exercise #2:
Hang Cleans
4
2, 2, 1, 1
02:00
Superset: #1, #2, #3
Exercise #3:
Box Jump Overs
4
2
01:00
Superset: #1, #2, #3
Exercise #4:
Hang Snatch
4
3, 2, 1, 1
02:00
Superset: #4 and #5
Exercise #5:
Broad Jump
3
2
01:00
Superset: #4 and #5
3
1 (00:30
01:00
Superset: #6 and #7
5-6
1-3
03:00
Superset: #6 and #7
Exercise #6: Any core stabilization stabilization exercise such such as plank variations or Palloff presses
Exercise #7: Any
Squat or Deadlift Variation Squat
Exercise #8:
Barbell Push Press or Dumbbell Push Press
4
3, 2, 1, 1
01:30
Superset: #8 and #9
Exercise #9:
Overhand Pullups
3
3-4
02:00
Superset: #8 and #9
Exercise #10:
Barbell RDL Eccentric Isometrics
3
3-4
01:00
Superset: #10 and #11
Exercise #11:
Eccentric Isometric Overhead Barbell Lunge
2
5
01:00
Superset: #10 and #11
*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking
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ADVANCED ADVA NCED HUMAN H UMAN PERFORMANCE WORKOUT LOG Dr. Joel Seedman, PhD
EXERCISE LOG EXERCISE
WEIGHT
REPS
SETS
REST
NOTES
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
ADVANCED HUMAN PERFORMANCE WORKOUT LOG Dr. Joel Seedman, PhD
EXERCISE LOG EXERCISE
WEIGHT
REPS
SET S
REST
Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.
NOTES
ADVANCED HUMAN PERFORMANCE CORE STABILIZATION & ABDOMINAL BLITZ ROUTINE Dr. Joel Seedman, PhD
ADVANCED CORE ROUTINE IMPROVE CORE STRENGTH, LOW BACK HEALTH, ABDOMINAL APPEARANCE, & SPINAL STABILITY EXERCISE
Exercise #1:
Quadruped Bird Dog on Bench
Exercise #2: Si Single
arm Plank
SETS
REPS
REST
SUPERSET
NOTES
VIDEO TUTORIAL
WATCH
3
5 per side
00:30
Superset: #1 and #2
Keep straight line from head to foot while extending oppo opposite site arm and opposite leg. Hold each rep 5 seconds or until reaching full control.
3
2-3 for per side plus 1 standard plank (see notes)
1 :3 :3 00- 2: 2: 00 00
S up up er er s se e t:t: #1 #1 an an d # 2
Keep chest out with tall hips and stomach in throughout. Perform a 15 second hold on the left s ide and a 15 second hold on your right side (repeat for 2-3 continuous times during each set). After completing your 2-3 cycles of single arm planks immediately go into a standard double arm plank for 30 seconds. Total set time should be 1:30 to 2:00. Suck your lower stomach in throughout the entire set for greatest activation.
WATCH
WATCH
Exercise #3:
Pallof Press
3
7 per side
00:45
Superset: #3 and #4
Hold each rep for 3-5 s econds with core braced throughout
Exercise #4:
Windmill Plank
3
30 sec per s ide
00:45
Superset: #3 and #4
Once you're able to achieve proper position try lifting the top leg as shown in video. Keep hips tall and pushed forward throughout with chest out.
WATCH
3
8
00:45
Superset: #5 and #6
Don't let hips sag, pull stomach in throughout, don't overstretch. Hold each rep in the eccentric isometric position for 3-4 seconds.
WATCH
WATCH
Exercise #5: Ab
Wheel Rollout out with Eccentric Isometric Holds Holds
Exercise #6:
Hanging Leg Raises from Pullup Bar
3
10
1:00
Superset: #5 and #6
Raise legs to height of upper thighs or hips without s winging or using momentum
Exercise #7:
Dead-Bug Holds
2
6 per side
00:30
Superset: #7 and #8
Keep low back pressed into ground throughout by keeping core braced. H Ho old each position 3-5 seconds.
Exercise #8:
Stretched Plank on Ball
2
Max Effort
00:45
Superset: #7 and #8
Walk your feet back as far as possible to produce the larges t stretch your body can hold for max time
WATCH
WATCH
NOTES FOR CORE BLITZ ROUTINE This core routine is designed to be implemented either on non-strength training days such as before or after cardio or after intense training days as an additional part of your workout routine. Focus on maintaining proper spinal alignment and posture throughout. Brace abs tight without over arching the low back. Once you can achieve all reps and sets, increase the intensity by decreasing rest periods, increasing the number of reps, or by increasing the load (i.e. weighted plank with plate on back). This core and ab routine (or s imilar routine) can be performed 2-3x per week in conjunction with the training routine of your c hoice.
*** For exercise substitutes and additional variations click
H E R E ***
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