Merry Christmas to you, Free Program Inside!!!

Today is Christmas so I thought, why not gift your friends a preview of a custom program?  Here is an example of 2 days of a 5 day full body split for you to get an idea of the kind of programming available when you work with me.  Whether you sign up for online coaching or just purchase a custom program, each program is written custom to your goals, your schedule and your abilities.  I can split a program into 3, 4, and 5 day programs to fit your schedule and goals.  Head over to http://www.kaylimontoyafitness.weebly.com to learn more or apply for a free coaching call.

Have the Merriest of Christmases!

Day 1 – Upper Sets
X
Reps
RPE Scale Rest
Period
Notes
Mobility
Bench Thoracic Extension
2×5 6 0.5 This shouldn’t be painful. You’re working to take the muscles/joints through the full range of motion you can control.
Video link
Primer Circuit
-Band Face Pull x15
-Band Pallof Press Hold x20sec/side
-Bent Over Chest Throw x5
3 Rounds 8 0.5 No rest between exercises. The goal here is to activate the proper muscles, and prime your CNS for explosive movement. Form and finding the mind-muscle connection are priority #1
Band Face Pull / Band Pallof Press Hold / Bent Over Chest Throw
1 BB Bench Press
Increase weight weekly as reps decrease.
See notes 9 1.5-2.0 Week 1
4×8
Week 2
4×7
Week 3
4×6
Week 4
4×5
2 BB OHP
Increase weight weekly as reps decrease
See notes 9 1.5-2.0 4×8 4×7 4×6 4×5
3 Pendlay Row
Increase weight weekly as reps decrease. Video link
See notes 9 1.5-2.0 Week 1
3×8
Week 2
3×7
Week 3
3×6
Week 4
3×5
4a a.) Incline DB Rotational Press 3×8-10 8 0.5 On incline bench, pronated grip. As you press DBs up, twist pinkies towards each other, until fully supinated at top. Video link
4b b.) Chest Supported DB Row 3×8-10 8 1.5 Lying face down on incline bench – drive elbows down towards hips as you row DBs up. Video link
5 Single Arm Lateral Raise 3×10 10 Non-stop, continuously alternate sides through all three sets. Lean away from rack, lead move w/ elbow. Video link
6a a.) DB Hammer Curls + Cross Body Curls 3×10+10/side 9 10 hammer curls (all one arm at a time) – using same weight, immediately rep out 10 cross body curls (alternating)
DB Hammer Curls / Cross Body Curls
6b b.) DB Skullcrusher 3×15-20 9 1 Keep only forearms move – slow movement, full range of motion. Video link
Day 2 – Lower Sets
X
Reps
RPE Scale Rest
Period
Notes
Mobility
Downward Dog Into Strider W/ T-Spine Rotation
x6/side 6 This shouldn’t be painful. You’re working to take the muscles/joints through the full range of motion you can control.
Video link
Primer Circuit
-Feet Elevated Glute Bridge x15
-Band Straight Arm Pulldown x10
-Band Resisted Dead Bug x 8/side
3 Rounds 8 0.5 No rest between exercises. The goal here is to activate the proper muscles, and prime your CNS for explosive movement. Form and finding the mind-muscle connection are priority #1
Feet Elevated Glute Bridge / Straight Arm Pulldown / Band Resisted Dead Bug
1 Deadlift
Increase weight weekly as reps decrease. Video link
See notes 9 2.0-3.0 Week 1
4×6
Week 2
4×5
Week 3
4×4
Week 4
4×3
2a Bulgarian Split Squat 3×6-8/leg 8 0.5 Stay upright, don’t let front knee drift forward over toe. Drive weight through front heel on way up. Video link
2b Anti-Rotation Dead Bug 3×12 9 1 Band attached to rig on one side of you – hold as you would a Pallof Press, while performing the dead bug movement. Video link
4 BB Hip Thrust 3×12+
Myoset
9 1 Last set is myoset – you’ll hit 12 reps, rest 15 sec, hit 12 more reps in as few sets as possible. (EX: 12 reps – rest 15s – 7 reps – rest 15s – 3 reps – rest 15s – 2 reps) Video link
5a Single Leg Leg Press 3×8-10 10 0.5 2-3 second negative for each rep. This is all about creating lots of metabolic stress and feeling the burn.
5b Weighted Crunch 3×10 9 1 Arms fully extended, holding 10-25lb plate over chest. Focus on move coming entirely from abs, lower slowly. Video link
6 Lying Leg Curl w/ DB 3×10 9 1 Keep hips pressed to pad. 3-1-3-1 tempo. (3-sec lowering + raising phase)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s