NEW FALL WINTER 2018 SPLIT: Tuesday HIGH Rep Glute builder

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***Equipment I use***

Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php

Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeuse_U-70stageII-kit.php

PowerBlocks on YouTube: 

https://www.youtube.com/user/PowerBlockVideos

Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-ez-curl-bar.html

Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-of-titan-elite-olympic-bumper-plates-black-w-

colored-lettering.html

Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-adjustable-kettlebell-weight.html

Titan Fitness bar jack: https://www.titan.fitness/mini-bar-jack.html

Versa Grips: http://a.co/d/a5ghPX9

Squat sponge: http://a.co/d/3jNqT4H

Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**

Plyo Box:  Stamina X adjustable height plyo box: http://a.co/9dcH6iq

Grippy sling shot Hip Circle: http://a.co/d/2T37XD4

Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD  

Bosu Ball: http://a.co/dG0lT9u

Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L

NEW FALL WINTER 2018 SPLIT: Tuesday HIGH Rep Glute builder 

Activation: 2x

Side step out to chacha out 10/leg

Elv bridges 25

Frog pumps 25

Ss 1: 10 reps 10 x

1. Hip thrusts (banded) (225lbs)

2. Knees up abductors

SS 2: 10 reps 5x

1. Swings 

2. KB rev lunges toe touch(just hinge forward toward toe) 5/leg

SS3: 3x

1.  8/leg Step up rev lunge

2. Squat dl to stand (5 reps) DL then squat to stand 5 reps

Giant Set: 15 reps 3x 

1. Sumo DL 135lbs

2. Bench hypers banded or rev hypers

3. Bench SLDL

SET 3: 20 reps 3x

1.  RDL 

2. 135lbs hip thrusts

3. low step staggered sqauat 10/leg

4. ankle weighted pike glute raise 10/leg

BRIDGE BURNOUT 30:30 5 minutes

NEW FALL WINTER SPLIT 2018: Chest / Tris 2

Tabata Warmup:  20:10 4x per move

1.    SL Tricep pushup to tricep kickback

2.    KB Squat Front Press 

3.    Decline Bosu Burpee

4.    Bear Hold Row to Pike pushup 

5.    Pushup jump hands up to Incline Pushup And Plank tuck jump 

Giant Set: 4x

1.    1 ½ CHEST Press 5 reps

2.    Diamond Pushups 10 reps

3.    Incline chest press 15 reps

SS : 3x

1.    8 staggered pushup 8 groiners 8 sa tricep kickbacks in Lunge /side

2.   8 SSD CHEST PRESS + oblique leg lifts (chest press right oblique leg lift, headbanger left oblique leg lift) 

Ladder 

1. 10-1 Bridge Hold Skullcrusher

**10 bench hops between each round 1=1

2. 10-1 Foam roller alt hands decline pushups 

**8 Bosu burpees no pushup in between each round

3. 10-1 heavy Arnold push presses

**6 weighted heel clicks between each round

Finisher: 5x5 little to no rest

1.    handstand shoulder taps 2=1

2.    YOGA Tricep Pushups

3.    Bosu Pushup