Day 2: Strength, Wednesday, August 28, 2013

I'm working on adding more instructional videos to my Youtube channel to explain exercise technique and exercise progressions. Until I get that up and running you will have to do some research on your own for exercises that you aren't familiar with. Check the LEAF Lifestyles channel for weight training exercise instruction. Check out my main man Al Kavadlo's channel for instruction on bodyweight training, like pistol squats and single-arm push-ups.

Bodyweight Workout

10-minute joint mobility and dynamic warm-up

THEN:

20x Bodyweight Squat + 10x Hanging Leg Raise (HLR) w/ 2 second pause at top

Perform 3 Rounds

THEN:

5x Plyo Push-up + Stretch Plank 20 seconds

Perform 3 Rounds

THEN:

5x Pistol Squat + 5x Single-arm Push-up (SAPU)

Perform 5 rounds

THEN:

20x Walking Lunge + 10x Frog Jumps

Perform 4 Rounds

THEN:

Cool down

Note: Use the progression of Pistol Squat and Single-arm Push-up that fits your skill level. Limiting ROM by squatting to bench or assisting yourself with a pole are good progressions for Pistols. Progressions for SAPU are the same as a regular push-up. Start from the wall, move down to a bench, go to your knees on the floor, and limiting ROM are all ways to progress the SAPU.

Gym Workout

If you are unfamiliar with the Turkish Getup or uncomfortable with anything in this program do the Strength Level I program I posted today.

10-minute joint mobility and dynamic warm-up

THEN:

20x Kettlebell Swing (KBS) + 10x Hanging Leg Raise (HLR) w/ 2 second pause at top

Perform 3 rounds

THEN:

5x Turkish Getup (each side) @ approx. 70% of 1RM

THEN:

5x Deadlift (DL) @ between 70-80% 1RM + 5x Single-arm Push-up (SAPU) Progression

Perform 4 Rounds

THEN:

10x DL @ 50% 1RM + 25x Box Jump @ 24” box

Perform 3 rounds, no breaks

THEN:

Cool down

Note: Progressions for SAPU are the same as a regular push-up. Start from the wall, move down to a bench, go to your knees on the floor, and limiting ROM are all ways to progress the SAPU.