| Hi Friend,
Happy Sunday to you!
Tomorrow is the next test for our virtual training in that we'll be learning a new phase of a new quarter. I've made the exercise substitutions for the med balls, hurdles, TRX and pull ups. If you have the space, the budget and/or the interest in owning these tools, I recommend investing in the ones that fit your situation best. No one knows for certain how long we'll be quarantined and sheltered, but we can all agree there's a strong chance we'll get back to life as normal and back to training in person.
Quarter 2 The themes for our 2nd quarter are:
- Fat Loss
- Muscle Definition
- Beach Season #1
- Summer Sports
The training dates are: March 23 to June 6 - Phase 4: Mar 23 to April 18 (4 on, 1 off)
- Phase 5: April 27 to May 16 (3 on, 0 off)
- Phase 6: May 18 to June 6 (3 on, 0 off)
Phase 4 The theme for the phase is strength. The weights are going up 5% (from 15-30% to 15-35%), we'll use a strict cadence of 3-1-1 (down, hold, up), longer work sets (30sec), decreased rest between strength sets (15sec), longer time total time on strength (from 10min to 13.5min) and new exercise progressions for our strength training this phase.
The phase is a 4 weeks on, 1 week off phase (April vacation, the week of 4/20), so we'll get 2 record weeks in our 1st phase.
If we're still on lockdown I may be open to adding back a week if you'd be interested in training that week. We can revisit it as we get closer.
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| | P4, Workout A - In Person- need:
- medicine balls (6-10 lbs)
- wall
- pull up bars
- towel, val slides or stability ball
- 12" box, bench, ottoman, chair for 1-leg bridges
- super bands (1/2" and 1")
- mini bands (green, blue or black)
- DB's (15-35% Total DB Load)
- foam roller
- mat
- water
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| | Workout A - Virtual need: - towel, val slides or stability ball
- foam roller, bench, table or flat bench for pullovers
- wall
- 12" box, bench, ottoman, chair for 1-leg bridges
- super bands (1/2" and 1")
- mini bands (green, blue or black)
- DB's (15-35% Total DB Load)
- foam roller
- mat
- water
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| | Workout B - In Person need:
- medicine balls (4-8 lbs)
- hurdles (cone to 18")
- TRX
- anchor for TRX
- 2-chairs, bench, ottoman, table, sofa railing (something for push ups)
- partner or preacher curl or lat pull down, something to hook for nordic curls
- super bands (1/2" and 1")
- mini bands (green, blue or black)
- DB's (15-35% Total DB Load)
- foam roller
- mat
- water
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| Workout B - Virtualneed:
- wall
- 2-chairs, bench, ottoman, table, sofa railing (something for push ups)
- 12" box, ottoman, chair, sofa for bridges
- super bands (1/2" and 1")
- mini bands (green, blue or black)
- DB's (15-35% Total DB Load)
- foam roller
- mat
- water
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Cardio Minutes - Week 4 (virtual)We did 22min / workout. Minutes are due Monday! Be proactive!
Virtual Access (Zoom)
Current Login Password is "3claps"
Rest up for tomorrow we make more lemonade!
Coach Mike
p.s. when are you training this week?
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| p.p.s. this week is guest week. If you know someone who'd love what we do, could use what we do and would be a good fit for us, invite them to come train with us. Do an email introduction and I'll take it from there.
p.p.p.s. if you need support and/or programming outside of the training schedule like a plan to do when you're not with me, reply and let me know.
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