And this reload week will conclude the end of cycle 9. On a personal note, I have always hated the term “deload”, so I use “reload” as over the last 6 weeks I have shot all my rounds and I need to reload my mags to get back in the fight. So ror this week, take your time to make every movement perfect. The weights will not be heavy so each movement will be done with max acceleration, assuming that your technique is money. Take your time with the iso-stability work and the movement prep, and remember, I want you in and out in under an hour, so don't fuck around and get to work.
15 minutes of easy to moderate pace on an Assault Bike, C2 Rower, jump rope or easy walk around the neighborhood. Warm up that CNS with easy movements for 15 minutes. Use whatever is most convenient.
4 Way Dead Bugs – 30 seconds
5 sec Side Pillar Hold Hip Drop and Reach RT – 5 reps
5 sec Side Pillar Hold Hip Drop and Reach LT – 5 reps
Strict Pull Ups + 1 second hold at top - 3 x max reps
The goal is full range of motion and max reps. Think slow and controlled with a 1 second pause at the top of each pull. Rest as needed between each set to get the max out each movement.
PA 1 & PA 2
Back Squat - 5 reps
Sandbag Primal Complex #1 - 5 cycles
I want PA 1 to take off 20-25% from your set of squats for this. I want it to be light as think about moving fast and reloading for next back on the LP. For PA 2 use around 60-65% of your most recent single for 5 reps.
For the sandbags, start relatively light and you can add weight as you get more proficient with the movement. Go through the cycle 5 times per set.
Once done with the 5 squats, move immediately to the primal complex. Rest as needed between the sets to make sure you are executing each movement with perfections.
Banded Reverse Hypers 3 x 20
I want you to do these slow and controlled. Make sure to get full extension at the top and really isolate those erectors.
Elevated Single Arm KB RDLs – 20 reps (10 RT/ 10 LT)
Active Hamstring Stretch w/ banded assist RT – 20 seconds
Active Hamstring Stretch w/ banded assist LT – 20 seconds
Vertical Column Side Stretch RT – 20 seconds
Vertical Column Side Stretch LT – 20 seconds
EXTRA CREDIT: COMPEX
Quads + Hamstrings | Seated + Laying Down | Static Position | Resistance Protocol | Level 4 | Intensity: As much as you can tolerate
I am going to put the Compex back in the program. Today we are using it statically on the quads and low back post workout. I want you to sit with your legs bent in a static position for the quads and laying down for the hamstrings. Put the Compex on level 4, no warm up is needed and crank the unit up as high as you can tolerate.
If you are thinking about picking up a Compex device, you can use the following code for 10% off:
If you have any question on the Compex and EMS, hit me up in the forums about it. I will answer any questions you might have. I really believe this is an important untapped resource we need to take advantage as a group.