Phase1_Strength_and_Robustness_2014
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Glasgow Ultimate Fitness
Phase 1: Strength and robustness introduction
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NAME
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SQUAD #
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Dynamic Warm Up(i.e. no static stretching)
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Squatsx10Forward Lungesx10Keyhole Arm Swingsx10Bush Whackersx10
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Backslapsx10Calf Stretchx10Open/Close Gatesx10Side Lungesx10
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Walking Hamstringsx10Hamstring Kicksx10
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Weight lifted should be progressive and dependent upon lifting technique and current conditioning level
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Try to complete 1 of each session per weekRest period 2 minutes between sets
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Session 1:Week 1Week 2Week 3Week 4
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Date:
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ExerciseSets/Reps
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1Back Squat3 x 10
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2Stiff Leg Deadlift3 x 10
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3Bench Press3 x 10
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4Single Arm DB Row3 x 10
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5Forward Lunge3 x 10
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6Prone Plank3 x 30secs
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Cable Rotations3 x 10
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Session 2:Week 1Week 2Week 3Week 4
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Date:
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ExerciseSets/Reps
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1Deadlift3 x 10
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2Back Squat3 x 10
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3Stiff Leg Deadlift3 x 10
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4Push Press3 x 10
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5Lat Pulldowns3 x 10
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6Plank3 x 30secs
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Russian Twists3 x 10
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15 exercises, at least 1 from each category. Perform each for 1 min in blocks of 3 with 1 min rest between blocks i.e. 3 active, 1 rest, repeated 5 times.
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Session 3: Bodyweight
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To progress, use a combination of:
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Increase no of exercises in each block
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Increase total no of exercises
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Whole BodyCoreArms/Chest/BackLegsBack/Bum/Hips
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Bear walkCrunches (regular)Tricep dipsLunge clock (P)Back raises
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Crab walkReversePush ups (regular)Calf raisesSupermans
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Duck walkCycleWide armSquatLateral leg raise (P)
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Mountain climbersBridge MarchingTBox step ups (P)Scissors
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Prisoner get-upsTriples DiamondRomanian deadlift (P)Vertical leg crunches
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BurpeesPlank (regular)Elevated legsWall Sit
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Side plank (P)One legged balance (P)
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Twist throughBack foot on bench elevated split squat
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Dead bugSkater squat - bend non-supporting leg at knee
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(P): Pair of exercises; must be performed twice, concentrating on one side at a time.
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Post-workout
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Cooldown Stretching - Hold each stretch for 20 - 30 seconds
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Foam Roll
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Food and water
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Phase 1 Workout
Gym explanations
Bodyweight explanations