STRENGTH TRAINING

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Weight Loss Challenge Strength Training Day 2

By L. K. Regan

We're now into the second resistance training workout for our RealJock/Nu4You Weight Loss Challenge participants—and all of you working out with them at home̵. These workouts come to us courtesy of Billy Polson of Diakadi Body. Before you do the resistance work, you should do the stretch test to correct imbalances; next, do the core strength test to design a personal abs workout. After that, you're ready for some serious strength training.



WEEK 1, DAY 2: RESISTANCE TRAINING WORKOUT

The Weight Loss Challenge Workouts consist of the following, to be done in order:

Stretch Test
Core Strength Test
Resistance Training Week 1, Day 1
Resistance Training Week 1, Day 2
Resistance Training Week 1, Day 3
Week 2 Workouts
Weeks 3 & 4 Workouts
Weeks 5 & 6 Workouts
Weeks 7 & 8 Workouts
Weeks 9 & 10 Workouts
Weeks 11 & 12 Workouts

WORKOUT
Hip Bridge and March
Lie on the floor with head on the ground, and back flat. With knees bent and feet flat on floor, raise up your hips so that your body is diagonal. From this position, "march" each leg in the bent position up and down. Do 12 marches for each leg, while keeping abs tight, and body level.
Plank Knee Tuck and Heel Drive
In the top of a push-up position, take your right knee and bring it under your body as far as you can. Then push your leg back and drive your heel up above your body. Do 12 on the same leg, and then repeat with the other leg. You want to keep your leg straight when doing the heel drive.
Single Cable Staggered Rotation Pulldowns
Stand with staggered stance and use a single cable handle set at the high setting, above head height. Pull the cable handle with a twist using the hand opposite your front leg. Keep shoulders back throughout movement. Repeat for 12 repetitions on each side.
Side Lean Side Lunges
Stand with feet shoulder width apart. Step your left foot out into a side lunge. Press your hips back behind your bent left leg as your right leg extends straight to the side. The toes of both feet should be pointing forward throughout. From the bottom of your lunge, drive hard off your bent leg to bring yourself back to starting position. Do 12 repetitions with one leg, then alternate to other leg.
Single Cable Staggered Rotation Pulldowns
Stand with staggered stance and use a single cable handle set at the high setting, above head height. Pull the cable handle with a twist using the hand opposite your front leg. Keep shoulders back throughout movement. Repeat for 12 repetitions on each side.
Side Lean Side Lunges
Stand with feet shoulder width apart. Step your left foot out into a side lunge. Press your hips back behind your bent left leg as your right leg extends straight to the side. The toes of both feet should be pointing forward throughout. From the bottom of your lunge, drive hard off your bent leg to bring yourself back to starting position. Do 12 repetitions with one leg, then alternate to other leg.
Dowel Retractions to Push-up (Incline to Floor)
To truly have perfect push-up form and alignment, you should be able to complete a push-up with a dowel placed on your spine touching in 3 points of contact throughout the movement. Those are: the back of your head at lower base of skull; your spine between your shoulder blades; and your lower spine at waistline. Try this using a dowel if you have one available. If not, try using a mirror or a friend to watch your form. First, start in a plank position and do a series of 10 shoulder blade retractions. In these you stay in perfect plank position with elbows straight, just bringing your shoulder blades together and then apart. Then go right into a set of 12 push-ups. If you cannot complete 12 push-ups with your hands on the floor in perfect form, then raise your hands up onto a flat bench. Once you can complete a full set on bench, then try with your hands on floor.
Split Squat with Dumbbell Laterals
Stand in a lunge position with your left leg bent slightly in front of you and your right leg bent behind you. Have a dumbbell in each hand. Go down into a split squat so that your left leg is parallel to the ground and your right leg is bent towards the ground (similar to the bottom of the lunge position). Come back up to standing and do a dumbbell lateral raise. Keeping your arms straight and palms face-down, raise your arms so that they are parallel to the ground. Bring your arms back down and then go back into a split squat on the same leg. Do this for 12 repetitions for each leg.
Barbell Dead Rows
Start with your body bent at the knees and hips and back flat. Your shoulders should be over your knees and your upper body should incline slightly less than 45 degrees. Keep your neck in line with your spine. Hold a barbell in front of you with an overhand grip, hands shoulder width apart. Lift the barbell to your sternum by bringing your elbows back and squeezing your shoulder blades together. Once you bring the bar to your sternum, slowly lower it back down to the starting position. Repeat for a set of 12 dead rows.
Dowel Retractions to Push-up (Incline to Floor)
To truly have perfect push-up form and alignment, you should be able to complete a push-up with a dowel placed on your spine touching in 3 points of contact throughout the movement. Those are: the back of your head at lower base of skull; your spine between your shoulder blades; and your lower spine at waistline. Try this using a dowel if you have one available. If not, try using a mirror or a friend to watch your form. First, start in a plank position and do a series of 10 shoulder blade retractions. In these you stay in perfect plank position with elbows straight, just bringing your shoulder blades together and then apart. Then go right into a set of 12 push-ups. If you cannot complete 12 push-ups with your hands on the floor in perfect form, then raise your hands up onto a flat bench. Once you can complete a full set on bench, then try with your hands on floor.
Split Squat with Dumbbell Laterals
Stand in a lunge position with your left leg bent slightly in front of you and your right leg bent behind you. Have a dumbbell in each hand. Go down into a split squat so that your left leg is parallel to the ground and your right leg is bent towards the ground (similar to the bottom of the lunge position). Come back up to standing and do a dumbbell lateral raise. Keeping your arms straight and palms face-down, raise your arms so that they are parallel to the ground. Bring your arms back down and then go back into a split squat on the same leg. Do this for 12 repetitions for each leg.
Stability Ball Cobra with Feet on Wall
With your feet on the wall, lie face down on a stability ball. The area from your hips to your sternum should be touching the ball. Have your palms down and your thumbs facing out. Squeeze your butt and lift your chest and shoulders off the ball. Have your shoulders roll back so that you are squeezing your shoulder blades together. Keep your neck in line with your spine. The goal is to hold for one minute.
Elbow Side Pillars
Lie on your side and support yourself with one elbow, directly under your armpit. Have one foot on top of the other. Your body should be in a straight diagonal line. Hold this position (using your obliques) for 30 seconds. If you need to stop/start, that is fine, but make sure you get a full 30 seconds of the exercise. Alternate sides after the 30 seconds.
Finish by doing your corrective abs work based on the results of your core tests.

Note: A reference for this program is Paul Chek's How to Eat, Move and Be Healthy, San Diego, 2004.

About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Exercise Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to billyandmike@realjock.com.