Tag: personaltrainer

The 1-2-3-4 Training Program: Day 2
For more information about this program, click here for the introduction and day one. Here is day three, and here is day four. Very quickly I will remind you that in the 1-2-3-4 training program you will..
1. Perform one exercise, then rest and repeat until all your sets are completed.
2. Perform a superset (two exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
3. Perform a tri-set (three exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
4. Perform a giant set (four exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
Day Two: Upper Body (Shoulders, horizontal pulling/back, and all of your traps)

A1) Push Press: Shoulders (Explosive)

Exercise substitutions: Push press or push jerk with barbell or dumbbells, explosive landmine press etc.

Sets: 5
Reps: 3-5
Rest between sets: 90 seconds

Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.

B1) Seated Dumbbell Overhead Press: Shoulders (Strength/Hypertrophy)

Exercise substitutions: Handstand push ups, overhead barbell, dumbbell, or kettlebell press, landmine press etc. (standing, seated, or kneeling etc.)

Sets: 4
Reps: 6-8
Rest between sets: none go right into B2)

B2) One Arm Dumbbell Row: Back (Strength/Hypertrophy)

Exercise substitutions: Any horizontal rowing variation (One arm dumbbell, kettlebell or barbell row, inverted row, cable row variations etc.)

Sets: 4
Reps: 8-10
Rest between sets: 120 seconds

Perform the two “B” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “C” exercises.

C1) Reverse Fly’s: Rear deltoids (Isolation)

Exercise substitutions: Rear deltoid raise or reverse fly variations etc.

Sets: 3
Reps: 12-15
Rest between sets: None right into C2)

C2) Dumbbell Side Raises: Middle Deltoids (Isolation)

Exercise substitutions: Cable or machine lateral raise variations etc.

Sets: 3
Reps: 12
Rest between sets: None right into C2)

C3) Front deltoids and core (Closed Chain)

Exercise substitutions: Any movement where hands are on the ground. (Bear Crawls, plank variations, hand walk variations etc.) Don’t underestimate these because they are not your standard anterior shoulder exercise.

Sets: 3
Timed set: 30-60 seconds
Rest between sets: 90 seconds

Perform the three “C” exercises above in succession. Rest 90 seconds and repeat until your sets are completed. Then move onto the “D” exercises.

D1-D4) Total Trap Take-Down

D1) Face pulls (10 reps)

D2) Y’s thumbs up (Lower traps): 7 reps

D3) T’s thumbs up (Middle traps): 7 reps

D4) Shrug variation (Upper traps): (10 reps)

Ground rules
- Perform the recommended amount of reps f0r each exercise.
- Take minimal to no rest between each exercise.
- Rest 60 seconds after all 4 exercises are completed.
- Repeat 1-2 more rounds.
Finished with day two!

If you want or need a specific warm up, feel free to do this. It is shown quickly in the video above as well…

Self massage (5 minutes)

In general, roll each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.

1. Foam Roll Upper Back/Thoracic spine: Or Problem Area #1

2. Foam Roll Lats: Or Problem Area #2

3. Lacrosse Ball Pecs: Or Problem Area #3

Ultra fast warm up (5 minutes)

1. Side lying windmill x7 reps/side

2. Extended or regular front plank to push back x7 reps

3. Band pull aparts x7 reps

Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing and getting into the “working sets”.

For example let’s use the seated dumbbell overhead press. Let’s also say you have 4 sets of 8 reps assigned. Start with light dumbbells, then grab heavier ones each set. Once you progress to a weight that is challenging for 6 reps, this would count as your first set. Then you would have three more at that weight according to the above protocol.

Stay tuned for day three! If you missed day one, GO HERE!
March 1, 2014
The 1-2-3-4 Training Program: Introduction & Day 1
What you will receive in this article series is…
- A new six week training program you can use at any point in your training “career”.
- Picture and video demonstrations of each day/exercise that can be tailored to fit your current level of training.
- How to fit this to your training schedule whether that be two, three, four or five days a week.
My programming is always specific to the individual but I figured I would post this to give you a sound, fresh program to follow. Saying this I am going to give you “free will” on some of your exercise choices if you cannot perform the recommended exercise or if you just want to change it up a bit.

In the 1-2-3-4 training program you will..
1. Perform one exercise, then rest and repeat until all your sets are completed.
2. Perform a superset (two exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
3. Perform a tri-set (three exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
4. Perform a giant set (four exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
Day One: Leg Day/Lower body (Glutes, Hamstrings, Calves)

A1) Vertical Tuck Jumps: (Explosive)

Exercise substitutions: Jump variations of any sort (barbell, weighted vest, dumbbell jumps squats, box) etc.

Sets: 5
Reps: 5
Rest between sets: 90 seconds

Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.

B1) Conventional Deadlift: Glutes & Hamstrings (Strength)

Exercise substitutions: Any double leg hip dominant exercises. (Conventional, sumo, romanian or any other deadlift variations, glute bridge or hip thrust variations etc.)

Sets: 4
Reps: 5
Rest between sets: none go right into B2)

B2) Problem area or hip flexor stretch

Sets: 4
Reps: 30-60 seconds/side
Rest between sets: 120-180 seconds

Perform the “B” exercises above with 120-180 seconds rest between sets. Repeat until your sets are completed, then move onto the “C” exercises.

C1) Singe leg dumbbell deadlifts: Glutes/Hamstrings (Hypertrophy)

Exercise substitutions: Glute ham raise, machine leg curls, cable pull throughs, etc.

Sets: 3
Reps: 10-12
Rest time: none right into C2)

C2) Standing Palloff Press: Core/Obliques (Anti-rotation)

Exercise substitutions: Palloff press variations, landmine rotations, cable push/pulls etc.

Sets: 3
Reps: 10-12/side
Rest time: None right into C3)

C3) Standing barbell calf raises: Calves (gastroc)

Exercise substitutions: Any standing calf raise variation (dumbbell, barbell, machine)

Sets: 3
Reps: 10-12
Rest time: 120 seconds

Perform the three “C” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “D” exercises.

(D1-D4)

*Choose between doing one, two, or all three exercises to finish off day one.

*D1) Farmer’s walks (1 minute)

*D2) Single leg deadlift variation (left side 1 minute)

*D3) Single leg deadlift variation (right side 1 minute)

*D4) Stability ball leg curls (1 minute)

*Optional: Choose between doing none, one, two, three or four of the “D” exercises above.
- Perform the above exercises in a row with minimal rest in between exercises.
- Complete as many reps as possible in one minute. That’s as fast as you can while keeping good technique and staying under control.
- Then rest 60 seconds and repeat one to two more times. Once you have finished, you’re done with lower body day two.
If you want or need a specific warm up, feel free to do this. It is shown quickly in the video…

Self Massage (5 minutes)

In general, perform each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.

1. Glutes/Hip rotators: Or Problem Area #1

2. Hamstrings: Or Problem Area #2

3. Hip Flexors/Quadriceps: Or Problem Area #3

4. Adductors: Or Problem Area #4

5. Thoracic spine: Or Problem Area #5

Ultra fast Warm Up (5 minutes)

Lying alternating knee hugs x10/side

Leg lowering w/band x10/side

Three way lunge x7/side

Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing getting into the “working sets”.

For example let’s use the deadlift. Let’s also say you have 4 sets of 5 reps assigned. Start with an empty bar, then add on weight slowly each set. Once you progress to a weight that is challenging for 5 reps, this would count as your first set. Then you would have three more at that weight.

That’s it! If this article and my youtube video gets at least 300 views I will share the rest. If not I am going to hold off and put the focus on some other articles! Here are what the videos look like I am making to go along with the program if I get a good response!

Day two is here.
Here is day three.
Here is day four.

http://www.youtube.com/watch?v=6Yqgl7gU6Qk
February 24, 2014

Tag: personaltrainer

The 1-2-3-4 Training Program: Day 2

The 1-2-3-4 Training Program: Introduction & Day 1

What you will receive in this article series is…