AX1 Gym Workouts Month 2 INKSAVER FINAL

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WEEKS 5–8 TRAINING CAMP - PHASE 2 THE RULES OF THE GAME Be sure to observe the following rules when performing the workouts for weeks 5–8 of ATHLEAN-X™ Training Camp:

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1. Warm ups should consist of a brief 5-10 minute jog, jump rope, high knee drill, etc. to simply elevate core body temp. Static stretching before a workout is not advised, as it will change muscle length tension relationships and is better saved for after a workout (ideally before bed). 2. When choosing how much weight to use, be sure to use an amount of weight that allows you to complete the prescribed number of reps in good form. You should find the last repetition of the set to require nearly maximum effort to complete.

3. If the last repetition is too easy and you find that you can complete at least 2 or 3 more, increase the load on all subsequent sets.

4. If you are unable to complete the prescribed number of reps on a set, lighten the load accordingly on all subsequent sets to prevent this from happening again. 5. Rest time between all sets in these 4 weeks of workouts is 30-45 seconds to really pick up the pace and rev up the metabolism. Core exercises remain 30 seconds rest or transition time only.

6. Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3 seconds eccentric. 7. Perform all sets for each exercise before moving onto the next exercise in the workout.

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8. Perform all conditioning drills with the best footwork, and highest effort you can for best results. **ALSO – If you don’t have access to equipment called for during a Tuesday or Thursday conditioning workout you can either repeat one of the earlier workouts or use my Ironman, 4 Minutes of Hell (3 rounds), Invictus, 300, X-pendables, Hurricane Headrush or other burst conditioning workout from YouTube in its place.

And last but not least…

Remember—as the old saying goes—there is no elevator to success. You have to take the stairs! By now you should be stepping up them two at a time!

Las Vegas, Nv https://www.coursehero.com/file/43165882/AX1-Gym-Workouts-Month-2-INKSAVER-FINALpdf/ vassassino54 @ yahoo.com Vincent Cortorillo

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WEEK 5 WORKOUT ATHLEAN “MMO” PHASE - MAX EFFORT “ONE OF THE REDEEMING THINGS ABOUT BEING AN ATHLETE IS REDEFINING WHAT IS HUMANLY POSSIBLE.” — LANCE ARMSTRONG DAY 29  Strength Training Workout I: Total Body “Maximum Metabolic Overdrive”. EXERCISE

SETS

REPS

COMMENTS

DB Swing

3

15

DB Drop Squat

3

10RM (F)

Lift weight with hip thrust—not your arms Drop down until thighs are parallel to ground

DB Curl and Press

3

12RM (F)

Don’t cheat the weights up….muscle them up

Clapping Plyo Pushups

3

F

Triceps Pushdowns

3

12RM (F)

Cable Sword Raises

4

12

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Perform 3 sets to failure.

Use heavy enough weight to fail in 12 reps Perform 2 sets on the right and left arms

DAY 30  “Ath leaN Burst training” Conditioning Workout.

S P R - I N T E R V A L I N T E N S I T Y— S T I L L N O T Y O U R T Y P I C A L B O R I N G C A R D I O !

Run either outside or on a treadmill. Perform the following 22-minute interval:

5-Minute Warmup Jog  /  Burst Interval (25 Second All-Out Sprint + 35 Second Jog) x 12  /  5-Minute Cooldown Jog

DAY 31  ATHLEAN “Hard Core” Training. EXERCISE

SETS

REPS

2

10

“Paint” the spine onto the floor on the descent

ISO Reverse Crunches

2

15

Initiate movement from the