Week 1 was incredible! Such a great response from all the trainers, clients, and participants who committed to this 12 Week Performance Project! Thank you all for your hard work, encouragement, and discipline. I am looking forward to Week 2 being even more successful than week 1!
As a force presses against you, you will almost always, inevitably, PUSH BACK! You got it folks! This week we are building our force through resistance training and strength exercises, but have no fear, we will ensure you do not lose what you have already built! We will do a maintenance week for all of the week 1 exercises.
Are you ready to push the boundaries of your body, mind and spirit? This week is specially designed to give you the edge in force. This is going to resemble a body builders routine, EXCEPT, we will be training functionally. Functional training or training the human movements in force through pushing, pulling, squating, lunging, bending, twisting, and locomotion with resistance.
Training with force creates way to push yourself mentally and spiritually by demanding higher performance from yourself and the team in the gym with you. We are once again on a journey to overcome all the areas that society, life, and doubt told us we couldn’t. We will be faced with a challenge, and we will band together to overcome them everyday this week. Check out the mindset, nutrition, and guidance articles to give yourself the upperhand.
Here are the daily challenges, and I will see you in the gym!
Monday-Leg Workout-Challenge: Max Rep 18″ Box Squats with 65, 135, or 225lbs
Tuesday-Twist, Bend, and Locomotion Workout-Challenge: 400 Meter Run, Max Rep in 1 min Knee Raise (90 degree) with 10lb or 25lb Dumbbell held between your feet (touch the db to ground and drive the knee up to 90 degrees while hanging from a pull-up bar)
Wednesday-Push Workout-Challenge Max Rep Bench Press (45, 95, 135, 225), Military Press(45,95,135), and Dips.
Thursday-Twist, Bend and Locomotion Workout-Challenge: 1 mile Run, Max reps in 1 min for Left side and Right side 180 degree cable rotations (arms locked straight and movement is parallel to the ground) 30lbs, 50lbs, 70lbs
Friday-Pull Workout-Challenge: Pull-ups, Chin-ups, or 80lb Lat Pull Down Max; Seated Cable Row (fully extended and touching your navel) 40lbs, 80lbs, 120lbs (Keep your back straight and chest up)
Congratulations! If you do not have a warm-up or workout to perform before and after the challenges leave a comment and I direct you to a workout. Remember the Challenge should come halfway between your workout, about 30 minutes into it. This will give you a more the proper amount of time to warm-up and it should allow for maximum results. Keep encouraging, supporting, and motivating one another in this process. You will get back what you put into it. 🙂