INTEGRATIVE WEIGHT LOSS SYSTEM WORKOUTS
HYPERTROPHY PHASE
Lower Body Deadlift Workout Three
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 Deadlift
Notes:
*** Pause for 2 sec max between reps to readjust before pulling the weight back up.
- 4 Sets
- 10 Reps
- XXX Tempo
- 60 sec rest between each set
Dumbbell Front Foot Elevated Split Squats
Notes:
*** 2 sec pause in stretch position.
- 4 Sets
- 10 Reps Per Side
- XXX Tempo
- 60 sec rest between each set
45 Degree Back Extension
Notes:
*** Last repetition hold at the top for 10 sec****
- 4 Sets
- 10 Reps
- 200 Tempo
- 45 sec rest between each set
Hack Squats Machine
Notes:
*** Feet high and wide
- 4 Sets
- 10 Reps
- XXX Tempo
- 60 sec rest between each set
Cable Pull Through
Notes:
***Make sure to pause and squeeze the glutes at the top.
- 4 Sets
- 20 Reps
- 210 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)
- Med Ball Jack Knifes (3 sets x 15s Per Legs -30s total).
- Toe Touch (3 sets x 30s).
- Side Planks (3 sets x 30s Per Side).
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