Life Challenge #1: Phase 1 Strength Plan Day B

Posted by on Aug 21, 2014 in Blog | No Comments

I’m about a week and a half into the challenge and things have gone very well so far. I’ve been able to get the workouts in and I feel good about how I’ve been eating. Using the MyFitnessPal app or logging your meals in any way really makes you accountable for what you eat. I’ve been targeting 2,800 calories a day with a breakdown of 35% carb, 35% protein, and 30% fat. Below is Day B of the Phase 1 Strength Plan. I’m doing 3 of these workouts per week, alternating every other day between Day A and Day B.

The warmup is the same as Day A. In fact, I’ve been doing this warmup every day that I go to the gym.
Core Training (Do these exercises as a circuit, 2 sets each)

1a. Side Plank (30 secs each side)

1b. 1/2 Kneeling Lifts (10 each, rest 45 secs)

 

Power Development/Elasticity (Do these exercises as a circuit, 3 sets each)

2a. Box Jumps (5 jumps)

2b. Walk Ankle Mobility (8 each)

2c. Low Hurdle Hop with pause (video does not show the pause) (3 each leg, 30 secs rest)

 

Resistance Training (Do each group as a circuit, 3 sets each)

3a Single Leg RDL with cable machine (8 each, 30 sec rest)

3b. Bench Tspine Mobility (5 reps, 30 secs rest)

4a Single Arm DB Bench Press (12 each, 60 secs rest)

4b. Goblet Squats (12 reps, 60 secs rest)

5a. 3 point DB Row (12 each, 60 secs rest)

5b. SHELC (10-20 reps, 60 secs rest)

 

I have another 2+ weeks of these workouts and then I’ll be meeting up with Brian again to figure out where to go from there. In the meantime I should have episode 1 of On the Road Again, Again up soon. If you haven’t seen the trailer for it yet, check it out:

 

-Trevor

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