INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS
HYPERTROPHY PHASE
Lower Body Squat Workout One
Dynamic Warm Up
Movements:
This warm up is a circuit so perform each movement back to back, no rest in between movements. Take 45 second rest after each set.
- Treadmill Run or Walk (increase speed to .5 every minute). = 1 set x 6 minutes total time
- Prisoner Squats (2 sets x 12 Reps).
- Hip Opener (2 sets x 10 Reps Per Side).
- Band Lateral Walks (2 sets x 15 Steps Per Side).
- Leg Extended Floor Crunches (2 sets x 12 Reps Each Leg).
Resistance Training
Barbell High Bar Squats
Notes:
**0 pause at the bottom, 1 seconds coming back to start.
- 4 Sets
- 10 Reps
- 100 Tempo
- 60 sec rest between each set
Lying Leg Curl
Notes:
*** One leg at a time.
- 4 Sets
- 10 Reps Per Side
- 210 Tempo
- 60 sec rest between each set
Fix Bar Deficit Reverse Lunges
Notes:
*** Make sure to take a second pause at the bottom.
- 4 Sets
- 10 Reps
- 210 Tempo
- 60 sec rest between each set
Knee Banded Fix Bar Glute Bridges
Notes:
*** Push knees out as you come up. Last rep hold it for 10 sec.
- 4 Sets
- 10 Reps
- 110 Tempo
- 60 sec rest between each set
Abductor Machine
Notes:
*** Have a forward lean and squeeze the glutes.
- 4 Sets
- 20 Reps
- 020 Tempo
- 60 sec rest
Banded B-stance & Lying Banded Clams
Notes:
*** Superset. Perform each exercise back to back for 30s.**
Banded B-stance (Per side)
- 3 Sets
- 30 sec Reps
- 010 Tempo
- 0 sec rest
Lying Banded Clams (Per side) - Make sure to use a band
- 3 Sets
- 30 sec Reps
- 010 Tempo
- 60 sec rest
Core Burn Out
Movements:
This a core circuit so perform each movement back to back, no rest in between movements. Repeat for 3 rounds. Take 45 second rest after each set.
- Deadbugs (3 sets x 30s)
- Single Leg Extended Crunch (3 sets x 15s Per Legs -30s total).
- Crunch Hold (3 sets x 30s).
- Birddog (3 sets x 30s Per Side).
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