FC911's Go To Town Workout
Have you ever gotten into the zone and just GONE TO TOWN?
Everything's right-your music's on, you feel good, you block everything out and you just GO UNTIL YOU HAVE NOTHING LEFT.
And at the end, you're kinda borderline queasy, and not quite sure how you’ll get out to your car, but are WILDLY SATISFIED with the work you put in?
Last night was one of those workouts for me.
I KNEW you’d appreciate that, because-well...extreme athletes share a common crazy 😜.
Here it is-and it is chock full of moves that combine strength, stability, balance, explosivity, conditioning, flexibility and mobility all into one. AND it targets points of vulnerability most athletes and coaches neglect- the very points that left untended to, become root causes for plateaus and oftentimes injury. (I told you I got your back!)
WARM-UP:
Narrow Grip Pull Downs with Lower Trap Emphasis
Pull to the lower sternal border and squeeze at the point of maximum contraction. NOTE: This is a Mid-Scap led movement; not a front delt movement.
These are the weights I did last night-adjust according to your current station:
90# x 15
110# x 15
130# x 8, superset with bent over rear delt flyes (5# x 15 reps)
150# x 6, superset with bent over rear delt flyes (5# x 15 reps)
HAMSTRING/GLUTE A$$A$$INATION
Narrow Range Barbell Deadlifts s/s with Bent-Knee Hypers for Hamstring/Glute Emphasis (4 Sets)
70# x 15 s/s with bent-knee hyperextensions for Hamstring/Glute emphasis 15 reps (5 reps using bodyweight only, 10 reps with 10# plate, and 5 more reps with only bodyweight)
15 Bodyweight squats
Arm Circles (10 Forward/10 Backward)
You should be fairly warm by now, so LETS GET TO WORK...
STABILITY/BALANCE/EXPLOSIVITY TRAINING
Here's where we're gonna fire up your CNS and increase your level of conditioning while tackling stability, balance and explosivity. (Oh, and did I mention you get SICK CUTS in your legs with this style of training?)
The cool thing is that you can COMPLETELY modify this to suit your current level. I've listed out the basics and the progressive moves to increase your athleticism.
HERE'S THE BASIC MOVE FOR THE 1st PROGRESSION: Alternating Side Toe Taps s/s With Front Toe Taps
Stand with your feet nearish to one another. Draw in your abdominals and hold a kegel (yes, you read that correctly). Alternate side toe taps-your weight distribution should be on the balls of your toes. Alternate 10 each side.
IMMEDIATELY change into Alternating Front Toe Taps. (10 reps-each side having touched is one rep)
The emphasis here is to seriously honor your body, allow it to warm up and build up strength, stability, balance and endurance.
HERE'S THE 1st PROGRESSION:
Stand on top of a Bosu Disc (flat side down) and begin the alternating side toe taps from on top of the Bosu Disc. Then when you do your front toe taps, stand with the BOSU in front of you and tap your toe onto the top of the Bosu Disc.
You'll be surprised how quickly you're able to progress even with a few sets. The first several times, your brain and body are getting used to the movement. Once you get "the flow," you'll be able to work on your strength, stability, and endurance.
HERE'S WHERE WE TAKE IT UP ANOTHER NOTCH:
Alternating side toe taps on the Bosu Disc and either pick up your speed OR add a high-knee as you explode back up from the side toe tap (10 reps), superset with front toe tap sprints onto the Bosu Disc (until failure).
10 Pop Squats
Back to alternating side toe taps on a Bosu Disc (10 reps), superset with front toe tap sprints onto the Bosu Disc (until failure)
Deep Bodyweight Squats into side kicks (squat, stand up and do a side kick with one leg, squat and side kick with opposite leg...) 10 each side
Alternating side toe taps on a Bosu Disc (10 reps), superset with front toe tap sprints onto the Bosu Disc (until failure)
4 Sets Of SPEED-SKATING LUNGES ON THE GLUTE PRESSBACK MACHINE s/s WITH BENT-OVER DUMBBELL ROWS
85# x 15 reps each leg s/s 15 reps bent-over dumbbell rows with palms facing one another
SIDE FACING LEG PRESS
Face sideways on a leg press machine and perform 1 legged leg press with the top leg. PRESS THROUGH THE HEEL AND CONTROL THE WEIGHT IN BOTH DIRECTIONS.
15 reps-switch sides and repeat.
4 Sets total
ABBDUCTORS (4 Sets)
Sit UPRIGHT on that humiliating machine-do not lean against the back rest. Keep your abdominals tight, and pulse out 7 reps (120#)
Crunch down and lean to the left. Pulse out 7 more reps.
Crunch down and lean to the right. Pulse out 7 more reps.
CALF RAISES
2 Sets of this sequence;
15 reps with toes pointed IN, s/s 15 reps with toes pointed OUT, s/s with toes facing forward.
(You don’t need to go heavy. Use 1/3 of your normal weight).
Control the weight in both directions (no bouncing) and SQUEEZE at max contraction.
Make sure you follow your post-workout recovery protocol to maximize your hard-earned GAINZ and ensure you’re reset for tomorrow's training.
Need a Post-Workout Protocol? CONTACT ME DIRECTLY ***HERE*** AND WE’LL GET YOU HOOKED UP STAT! 😉
