WORKOUTS
Strong and Lean 12-Week Workout: Week 10
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DAY 5: STRENGTH TRAINING - DYNAMIC PULL MOVEMENTS WITH WEIGHTS
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Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
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Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
| WEEK 10, DAY 5 EXERCISE VIDEO DEMOS |
| WARMUP | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Knees-High Jog Forwards and Backwards | Legs | 2 minutes | N/A | ||
| Exaggerated Skipping with High-Knee Drive | Legs | 2 minutes | N/A | ||
| Slow Super Legs | Legs | 20 each | N/A | ||
| WORKOUT SEQUENCE 1 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Double-Leg Power Hops with Step-Back Lunge Twist Holding Plate | Legs | 12 | 75% Rep Max | ||
| Speed Double and Single Line Hops | Legs | 9 doubles, 10 singles, 9 doubles, 10 singles | N/A | ||
| Long Jumps | Legs | 12 | N/A | ||
| Alternate Prisoner Lunges onto BOSU | Legs | 20 | N/A | ||
| Tuck Jumps | Legs | 12 | N/A | ||
| SET 2 | |||||
| Double-Leg Power Hop with Step-Back Lunge Twist Holding Plate | Legs | 12 | 75% Rep Max | ||
| Speed Double and Single Line Hops | Legs | 9 doubles, 10 singles, 9 doubles, 10 singles | N/A | ||
| Long Jumps | Legs | 12 | N/A | ||
| Alternate Prisoner Lunges onto BOSU | Legs | 20 | N/A | ||
| Tuck Jumps | Legs | 12 | N/A | ||
| WORKOUT SEQUENCE 2 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Heavy Medicine Ball Alternate 2-1 Arm Snatch | Legs, Shoulders | 12 | 75% Rep Max | ||
| Speed Jump Rope Running | Legs | 60 seconds | N/A | ||
| Double Handle Low Cable Speed Squat and Rows | Legs, Back | 12 each side | 75% Rep Max | ||
| Power Side-to-Side Over Flat Bench | Legs | 16 | N/A | ||
| Speed Davies Test | Shoulders, Core, Legs | 60 seconds | N/A | ||
| Power Hang Knee Tucks | Abdominals, Shoulders, Back, Biceps | 20 | N/A | ||
| SET 2 | |||||
| Heavy Medicine Ball Alternate 2-1 Arm Snatch | Legs, Shoulders | 12 | 75% Rep Max | ||
| Speed Jump Rope Running | Legs | 60 seconds | N/A | ||
| Double-Handle Low-Cable Speed Squat and Rows | Legs, Back | 12 each side | 75% Rep Max | ||
| Power Side-to-Side Over Flat Bench | Legs | 16 | N/A | ||
| Speed Davies Test | Shoulders, Core, Legs | 60 seconds | N/A | ||
| Power Hang Knee Tucks | Abdominals, Shoulders, Back, Biceps | 20 | N/A | ||
| EXERCISE DESCRIPTIONS IN BRIEF | |
| Exercise | Overview |
| Knees-High Jog Forwards and Backwards | Stand in a room with at least 40 feet of open floor in a straight line in front of you. Begin a knees-high jog forward down the floor. Bring alternating knees rapidly toward your chest as you push off with your feet, such that between knee lifts there is a moment when you are completely off the floor. Keep your chest lifted as you jog, and pump your arms in a natural rhythm. The more quickly you lift your knees the harder this exercise will be, but think of this as the speed of the knee lifts, not as going faster across the ground. When you reach the end of the room, or in one minute of forward jogging (whichever comes first), reverse direction and jog backwards, keeping your knees just as high as you did on your forward trip. Continue jogging up and down the room for two minutes. |
| Exaggerated Skipping with High-Knee Drive | Stand in a room with at least 40 feet of open floor in a straight line in front of you. Begin skipping down the floor, lifting your knee as high as possible on each step, and popping into the air. Concentrate on getting height rather than covering ground; you should move slowly down the floor, even as you take quick steps. Most of your movement will be vertical. Pump your arms strongly in rhythm with your legs. Continue to skip for two minutes, turning around and skip back the way you came if you run out of room. |
| Slow Super Legs | Stand upright with feet about hip-distance apart. Place your hands on your head, with your elbows out. Bend your hips and knees into a squat. Descend slowly, focusing on form. Your weight should be evenly balanced between your heels and the balls of your feet. Allow your back to arch normally as you sit through your hips. When you have reached the depth of the squat, reverse motion and drive up through your heels to return to the starting position. After doing the recommended number of reps of the squats, continue with alternate lunges. Step forward with one foot as you drop your back knee toward the floor. Again, go slowly, focusing on form and control. Do not push your front knee past your ankle. Think of lowering down through the back thigh, rather than pushing on the front foot. Drive off the front foot as you bring the back knee up, and return the front foot to its original position. Repeat the same motion with the other leg forward. After you have finished the recommended number of reps of the alternating lunges, move on to jump scissor switches. These are the same as the lunges described above, but instead of bringing your feet back together across the floor after the lunge, you will jump into the air out of the lunge and land with the feet reversed. If you started with right foot forward and left back, land with left forward and right back. From the reversed foot orientation, repeat the jump scissor until you have done the total number of recommended switches. Finally, you will do jump squats. From the starting position, sit slowly into a squat as described above. From the bottom of the squat, jump into the air as high as you can, and then land and lower yourself immediately into the next squat. Repeat for the total number of recommended jump squats. |
| Double-Leg Power Hop with Step-Back Lunge Twist Holding Plate | Stand upright with feet hip-width apart and a weight plate held in both hands at your chest. Sit back into a squat, pressing your hips back behind you as you keep your back flat and weight in your heels. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet. From the bottom of your squat, jump explosively up into the air, bringing the weight plate overhead as you jump. As you descend from the jump, bring the weight plate back to your chest. Land in the starting position with the weight held at chest level. Step your right leg back into a lunge, dropping down through your right thigh until your knee nearly touches the floor. Do not let your front knee go further forward than your ankle. While in the lunge, extend your arms straight forward, and then bring them to the left, twisting your upper body 90 degrees from the starting position. Your hips should stay facing forward even as your shoulders turn to face the left side. Bring your arms back to center and the weight back to your chest. Push off with your right foot to bring your legs back together. Repeat the squat jump, but this time step your left leg back into a lunge, and bring the weight plate out and to your right. Repeat the sequence, alternating directions after each squat, for a total of 12 (6 on each side). |
| Speed Double and Single Line Hops | Using cables, string, or anything else you have handy, create two straight parallel lines on the floor about two to three feet apart from each other. Stand outside of one of the lines on the leg farthest away from that line with your body perpendicular to the line. Next, push off with the leg you are standing on and hop across the two- to three-foot gap to the outside of the other line. Land outside of the far line on the foot farthest outside of that line, and then as quickly and with as much power as you can, push off with that foot and hop back across the gap separating the lines, landing on your starting foot. Hop quickly back and forth across the double lines nine times, then immediately switch to single-line jumps. To do single-line hops, stand on one foot and hop back and forth on that foot across one of the lines. After you have finished 10 single-line hops, do another nine double-line hops, followed by another 10 single-line hops. Do all of the hops at once without resting in between. |
| Long Jumps | Stand upright with feet shoulder-width apart. Sit back into a shallow squat position, pressing your hips behind you as you keep your back flat. Extend your arms forward. Next, bring your arms back behind you, and then strongly swing them forward as you explosively push off with both feet, jumping forward as far as you can. Land with your knees bent and sitting deep. As you land, be particularly careful not to fall backwards. After you land in the squat, push off immediately into your next long jump. |
| Alternate Prisoner Lunges onto BOSU | Stand with a BOSU ball about one foot in front of you. Your feet should be hip-width apart, and your hands should be on your head, with your elbows wide. Next, bring your right foot forward onto the BOSU ball and drop down through your back thigh into a lunge. Your front knee should come no further forward than your toes. Drop through the back thigh and knee until your knee nearly touches the floor. Press off with your front foot to bring your feet back together. Repeat the lunge with your left foot forward. Continue alternating lunges, until you have done 20 (10 on each side). |
| Tuck Jumps | Stand with your feet shoulder-width apart and your arms straight up in the air above you. Keep your arms overhead as you sit back into a squat, pressing your hips back behind you and sitting low. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet. From the depth of the squat, powerfully jump high into the air as you bring your arms down to generate momentum. In the air, quickly bring your knees up in a tuck toward your chest. As you come down from the jump, bring your arms back up so that you land with your arms overhead again, and your knees slightly bent. As you land, move immediately into your next squat. |
| Heavy Medicine Ball Alternate 2-1 Arm Snatch | Stand with your feet slightly wider than your shoulders. Place a heavy medicine ball on the floor in front of you. Sit deep into a squat, pressing your hips back behind you, until you can place both of your hands around the medicine ball. Next, keeping your back straight, come up to standing using your leg strength to power you, bringing the medicine ball up in both hands to chest level. Begin raising the ball directly overhead. At the top of your lift, take your left hand off the ball and hold it up with the right alone for a moment, before putting both hands on the ball and lowering it to your chest. Again sit into a squat and lower the ball back to the floor. As you descend into the squat, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet. From the depth of the squat, stand up and repeat the sequence, but hold the ball aloft in your left hand. |
| Speed Jump Rope Running | Stand upright with a jump rope's handles in each hand and the rope behind you. Swing the rope overhead and begin jumping rope in a running motion, bringing your knees up and switching feet with each time the rope passes under you. Jump as fast as you can, without slowing down, for 60 seconds. |
| Double-Handle Low-Cable Speed Squat and Rows | Attach single handles to two cables on the low setting of a double-arm cable machine. Stand facing the machine with one cable in each hand, palms facing inward, and your feet hip-width apart. Sit your hips back in a squat, going as deep as you can while keeping your back flat and your weight in your heels. Do not let your shoulders come further forward than your knees. From the depth of the squat, push up quickly and with power out of the squat back to standing. As you reach the standing position, begin pull both arms back quickly in a row, keeping your elbows low and your arms close to your body and pulling with as much force as you can while maintaining form. Your elbows will come behind you as your hands come toward your ribcage. Keep your palms facing inward as you pull. Return your arms to the starting position as you begin to drop into your next squat. |
| Power Side-to-Side Over Flat Bench | Stand upright next to one long side of a flat bench. You should be perpendicular to the bench, facing toward one of its short ends. Raise the foot nearer the bench and place it on top of the bench. Push off of the bench with the raised foot using explosive power, changing feet in mid-air, such that you land on the opposite side of the bench with your other foot now on top and your landing leg slightly bent. You may not accomplish it the first few times, but if you put in sufficient power, you should be able to achieve a moment in mid-air when neither foot is touching the bench. |
| Speed Davies Test | Take up a push-up, or plank, position on the floor. Your weight will be on your hands and toes, with your back flat and a straight line from the top of your head to your heels. Place your hands wider than your shoulders, about 3 feet apart. Quickly bring your right hand across to tap the back of your left hand. Returning your right hand to the floor, immediately do the same with your left hand, bringing it across to tap the back of your right hand. As you do this, keep your plank position strong and flat, with your shoulders and hips parallel to the floor. Continue to alternate taps, as rapidly as possible, for 60 seconds. Keep count as you go, so that you can try to increase your number each time you do this exercise. |
| Power Hang Knee Tucks | Grab hold of pull-up high bars or any elevated hand grips with your palms facing forward, such that your arms reach directly up from the shoulder and your body is hanging supported by your hands. Next, bring your knees powerfully up toward your chest and shoulders. Try not to use your hip flexors; instead, contract your lower abdominals and tilt your pelvis to rotate your knees upward. Lift as high and as powerfully fast as you can, but remember that you must be able to control your downward motion as well, so go only as high and as fast as you can while maintaining form and control. From the top of your tuck, lower your legs back to the starting position, controlling the downward motion with your abs. Do not swing; keep your arms slightly bent and your feet down in front of you as you descend to prevent any swinging tendency. If your grip is not strong enough to do 20 reps of this exercise, try doing only as many as you can manage with the pull-up high bar, and then switch to the armpit stirrups for the remainder of the set. |
| EXERCISE IMAGES |
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Photo Credit: Nicolas Smith
