WORKOUTS

Strong and Lean 12-Week Workout: Week 11



DAY 5: STRENGTH TRAINING - DYNAMIC PULL MOVEMENTS WITH WEIGHTS

WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Four Lengths Progressively Faster Runs Legs 1 set N/A
Single-Leg Side-to-Side Line Hops Legs 30 each leg N/A
Speed Super Legs Legs 20 each N/A
WORKOUT SEQUENCE 1
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Single-Leg Power Hops with Stepback Lunge Twist Legs 12 each leg 75% Rep Max
Hold-Weight Center Height Jump with Alternate Side Lunge Floor Legs 12 alternates 75% Rep Max
Long Stride Runs Across Floor Legs 8 sets N/A
Alternate Scissor Switches onto BOSU Legs 12 N/A
BOSU Tuck Jumps Legs 12 N/A
SET 2
Single-Leg Power Hops with Stepback Lunge Twist Legs 12 each leg 75% Rep Max
Hold-Weight Center Height Jump with Alternate Side Lunge Floor Legs 12 alternates 75% Rep Max
Long Stride Runs Across Floor Legs 8 sets N/A
Alternate Scissor Switches onto BOSU Legs 12 N/A
BOSU Tuck Jumps Legs 12 N/A
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Side-to-Side Bench Vaults Legs, Shoulders 12 N/A
Speed Jump Rope Trying Double Jumps Legs Jump rope quickly for 60 seconds, trying to generate enough speed that you can spin the rope two times under your feet with each jump. N/A
Single-Dummbell Front Lunge and Power Row at Bottom Legs, Back 12 each arm 75% Rep Max
Flat Bench Straddle Hops Legs 10 N/A
Plank Hops Up and Down from Medicine Ball Core, Chest, Shoulders 8 N/A
Alternate Power Stability Ball Pike and Knee Abdominals 20 N/A
SET 2
Side-to-Side Bench Vaults Legs, Shoulders 12 N/A
Speed Jump Rope Trying Double Jumps Legs Jump rope quickly for 60 seconds, trying to generate enough speed that you can spin the rope two times under your feet with each jump. N/A
Single-Dummbell Front Lunge and Power Row at Bottom Legs, Back 12 each arm 75% Rep Max
Flat Bench Straddle Hops Legs 10 N/A
Plank Hops Up and Down from Medicine Ball Core, Chest, Shoulders 8 N/A
Alternate Power Stability Ball Pike and Knee Abdominals 20 N/A


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Four Lengths Progressively Faster Runs Stand in a room with at least 40 feet of open floor in a straight line (such as an aerobics room or basketball court, or even a sidewalk), with as much space as possible in front of you. Take up a sprinter's stance, with feet staggered and upper body slightly inclined forward. From the starting position, run forward, setting a swift but controlled pace and using your arms with your run. When you've gone roughly 40 feet (around 12 strides), run backwards back to your starting point, keeping the same pace going backwards that you had going forwards, but being careful not to overbalance and fall. Repeat the run for a set of four laps, forward and back. Accelerate on each lap, until on the last lap you are running a sprint. Be very careful going backwards; it is better to decelerate than to fall, as you risk injuring your wrists.
Single Leg Hops Using cables, string, or anything else you have handy, create a straight line on the floor. Stand on one side of the line with your body perpendicular to the line. Next, stand on one foot and begin to hop back and forth across the line, staying as close as possible to the line as you hop. Hop as fast as you can while maintaining your balance and form. Hop back and forth on that foot for 30 seconds, and then immediately switch feet and do another 30 seconds of single-line hopping on your other foot.
Speed 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 quickly into a squat. 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, immediately reverse motion and drive up quickly and powerfully through your heels to return to the starting position. After doing the recommended number of reps of the squats, immediately continue with alternate lunges. Step quickly forward with one foot as you drop your back knee toward the floor. Do not push your front knee past your ankle. Think of lowering down through the back thigh, rather than pushing on the front foot. From the depth of the lunge, immediately drive off the front foot as you bring the back knee quickly 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 immediately 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. After the switches you move on to jump squats. From the starting position, sit quickly 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. Do this entire sequence as quickly as you can, focusing on speed and maintaining proper form. If you find that you are going too quickly to maintain form, slow down a bit.
Single-Leg Power Hops with Stepback Lunge Twist Hold a weight plate in both hands, with arms extended at chest level. Step your right foot powerfully back in a lunge, dropping down through your back knee and thigh. Remain vertical through your upper body; do not lean forward. Next, jump powerfully up into the air with your left foot, bringing your right knee up as you hop. As you jump, bring both arms explosively up, such that the weight plate is overhead at the top of your jump. Land on your left foot as your arms come back down to chest level. Immediately step back into your lunge with your right foot, keeping your arms extended at chest level. In the lunge, with your left foot forward and your right foot back, twist your upper body 90 degrees to your left. Do not let your hips rotate; the turn is entirely through your shoulders and center. Keep your arms extended as you do this, and engage your center to keep your balance. Twist your upper body back to center to come back to the beginning of the exercise, and repeat the entire hop-lunge-twist sequence for a set of 12 repetitions. Next switch feet, with your right foot forward and left foot back for the lunge, and repeat, twisting right in the lunge on this side, for a set of 12 more.
Hold-Weight Center Height Jump with Alternate Side Lunge Floor Stand upright with a medicine ball or weight plate held in front of you at hip level. Next, sit slightly through your hips and look up to the ceiling. Jump straight upward, pushing off powerfully with both legs, and bringing the weight directly overhead as you rise. Land with legs slightly bent, bringing the weight down as you descend, and bringing it back to the starting position. Immediately step out to the side in a lunge, bending the knee on the stepping leg and keeping the other foot in place with the leg extended to the side. Press your hips back behind your bent left leg as your leg extends straight to the side. The toes of both feet should be pointing forward throughout. As you descend into the lunge, tap the weight briefly to the floor in front of your bent leg. From the depth of the side lunge, push off with the bent leg to return to the starting position. Again from the starting position, repeat the height jump. This time, lunge in the other direction upon landing, again tapping the weight to the floor before coming back to center. Continue to perform height jumps and lunges, alternating sides with each lunge, until you have done 12 lunges on each side.
Long Stride Runs Across Floor Stand in a room with at least 40 feet of open floor in a straight line, such as an aerobics room or basketball court, or even a sidewalk. Take up a sprinter's stance, with feet staggered and upper body slightly inclined forward. Next, run forward in a straight line, taking the largest strides and generating as much power off the floor as you safely can. Help create more momentum by pumping strongly with your arms. Think of each stride as a running leap, so that you cover the entire floor (or roughly 40 feet if outside) in a minimum of strides with a maximum of power. When you run out of space, turn around and walk back to the starting point. Repeat this circuit eight times, keeping up the size and energy of your stride on the runs and recovering by walking back to the start.
Alternate Scissor Switches onto BOSU Stand upright about one foot behind a BOSU ball positioned flat side down on the floor. Step your right foot forward onto the ball and drop your left thigh and knee behind you in a lunge. Your upper body should be only slightly inclined forward, and your back flat. Do not let your front knee come past your toe. Next, jump powerfully up into the air with both legs and switch your legs in the air, so that you land with your left foot on the ball and your right foot back, sinking down into the lunge as your feet come to the floor. Do not let your back knee touch the floor, and do not push forward over the front foot. Focus on maintaining your balance?ngage your center and obliques to keep from tipping side-to-side. In the lunge with your left foot on the ball and your right foot back, again jump up with a powerful thrust from your legs, and switch your legs in the air. Land with your right foot forward and left foot back in a lunge, again controlling your downward motion through your legs and torso. Continue to alternate scissor switches for a set of 12 scissors.
BOSU Tuck Jumps Stand upright on the round side of a BOSU ball, with you feet hip-width apart and arms straight overhead. Sit your hips back and down in a modified squat. You want to go low enough to help generate thrust through your legs when you push off. Keep your arms overhead. From the squat position, jump straight up into the air, pushing off hard with both legs as you bring your arms down. (If you haven't done this exercise before, start with simple low jumps off the ball without tucks to learn the balance portion of the exercise.) Try to jump as high as you can and achieve a true tuck?t the top of your jump, momentarily grab the fronts of your knees with both hands in a tuck. As you come back down, untuck your arms and bring them back overheard as you straighten your legs. Land with your knees somewhat bent, sitting into your landing to absorb the shock of the land. Return to a standing position to finish your first tuck jump.
Side-to-Side Bench Vaults Stand beside one long side of a flat bench, perpendicular to the bench. Place both your hands on the top of the bench, and stand with your feet slightly further back than your hips. Next, keep your hands on the bench as you jump both legs over to the other side in a vaulting motion. Bend your knees in the air, and try to keep your legs close together, being careful to clear the bench fully with your legs. Use your arms and shoulders to support your upper body as you swing your legs up high and over the bench. Land with your knees bent and hands still on the bench. You will now be in the starting position on the other side of the bench. Keeping your hands on the bench, repeat the vault back to the other side, and continue to alternate for a set of 12 jumps.
Single-Dummbell Front Lunge and Power Row at Bottom Stand upright with a dumbbell held in your right hand at your side and your feet about hip-width apart. Next, lunge forward with your left foot, dropping down through your back knee and thigh, and being careful not to let your front knee come ahead of your toe. Your left foot should be pointing out in front of you, with your left knee bent and your left foot firmly on the ground; you right heel may come up off the mat slightly, depending on how deep you have lunged. Holding at the bottom of your lunge, incline your chest forward at a 45-degree angle, engaging your center and keeping your shoulder blades together and back flat. Perform a powerful upright row, bending your right elbow as you pull it quickly straight up and back toward the ceiling, until it is at least level with your back. Contract across your right shoulder blade as you lift, and keep your right arm fairly close to your body?t should travel in a straight rather than arcing line. Bring your arm back down out of the row, straighten your upper body back to vertical, and then push off with your left foot to return to the starting position. Repeat for a set of 12 lunges and rows with the right arm, and then switch to the other side for 12 more, lunging with the right foot and rowing with the left arm.
Flat Bench Straddle Hops Stand on the floor straddling a Reebok step or a flat bench, with one foot on either side of the bench. Next, bring your arms back as you sit through your hips to generate momentum. Then, jump powerfully with both legs as you swing your arms up overhead, landing on top of the bench with feet together and arms over your head. From the top of the bench, step one foot and then the other back to the floor and to the starting position. Do not jump down. Repeat the straddle hop for a set of 10 repetitions.
Plank Hops Up and Down from Medicine Ball Take up a plank, or push-up, position on the floor, with a medicine ball directly under your chest. In the plank, you should have your hands below your shoulders, feet together, and abs engaged to keep your back and hips flat. Next, push quickly and powerfully off the floor with both hands, landing with them on the ball with arms extended. You should remain in a plank position throughout this movement; engage your center to keep your body in a straight line as you pop off the floor. From the top of the ball, hop both hands back down to the floor, landing in the starting position with arms extended. Again, you need to hold through your center to control your downward movement. It is crucial that your hips not drop toward the floor, as you risk back injury. Try to feel that your abs lower you to the floor rather than that you drop onto your hands, so that you land lightly, suspended from your center. Repeat the entire sequence for a set of eight hops up and down.
Alternate Power Stability Ball Pike and Knee Take a push-up, or plank, position with your hands on the floor and a stability ball under your shoelaces (toes pointed), ankles, and lower shins. Use a stability ball of a size that allows you to be relatively parallel to the floor in this position, rather than feet high or shoulder high. Next, use your abs to fold your hips toward the ceiling in a pike, rolling the ball toward you with your feet as you rise. At the top of your motion, your hips will be raised high, with your shoulders and upper back pointing toward the floor, and only your toes touching the ball and holding it in place. You should be bent only at the hip, with knees straight and back flat. From the pike position, slowly lower yourself back to the starting position, capturing the ball under the tops of your feet and your ankles as you descend. Be careful not to drop below parallel with the floor; use your abs to keep your hips and back flat. Again from the starting position, contract through your abs and, keeping your chin down, bring your knees toward your chest in a tuck as you roll the ball toward you. The ball should stay under your shins and ankles, and your hips will rise as the ball comes under you. Using your abs to control your movement, roll the ball back out to the starting position, again being careful not to drop below parallel with the floor. Continue to alternate pikes and tucks, returning to the plank position after each, for a full set of 20 of each, keeping your abdominals engaged throughout.

EXERCISE IMAGES

Photo Credit: Nicolas Smith