reed ultimate workout routine
1) Stretch as needed.
2) Planks – (4 min)
a. Put yourself in the prone position with your stomach flat on the ground. It is good to do this on the mats near the corner of the weight room so that you aren’t hurting your forearms. Elevate your body so that your toes and your forearms are the only parts of your body touching the floor. You should be able to draw a straight, flat line from your heels to your neck, and this line should be at a diagonal with the floor. (1 min)
b. Rotate onto your left forearm so that your back is perpendicular with the floor. Your left forearm and the outside edge of your left foot should be the only parts of your body making contact with the ground. Your back should be flat. (1 min)
c. Rotate to your right side such that you are mirroring your previous position. (1 min)
d. Return to the original position with both forearms resting on the floor. Hold this position for a final minute. (1 min)
3) Power Cleans
For instructions on how to clean, refer to this youtube video.
This is a very difficult lift. It can lead to injury if you over-extend
yourself or if you put too much weight on the bar. Do NOT do this, please.
To get the mechanics of the power clean, you should do it with an empty bar. The shorter bar in the gym is 35 lbs, so it's a good place to start. Once you get comfortable with the lift, using the longer bar is better because it's more of a challenge to use the length to balance it.
I do power cleans of about 105 lbs at a rate of 3 sets of 8 reps. This is just about enough for me to get a good workout in. I would recommend starting with 75 or 85 lbs, and when you feel comfortable, moving on up the list. 3 sets of 8 is always a good amount to start.
If you are having a hard time with the mechanics, STOP DOING THEM! There are other things you can do that will be less detrimental if you are doing them wrong. If you need to see an example of the power cleans, let me know and I will come and help you out sometime.
[Pictures for the first two supersets can be found here.]
4) Superset One – Complete one set of exercise a, then immediately move on to a set of exercise b. Rest for a minute or two and then begin another set of a and another immediate set of b. Finally, after another resting period, complete each set a final time.
a. Lunges w/ Exercise ball: Holding an exercise ball over the top of your head, start at a position with your feet together. You will be lunging to three locations with each of your feet, as though you are lunging around the face of a clock.
i. First, step forward with your right foot and go all the way down into a balanced lunge. When you’ve reached a balanced power position, push back up with your right foot until you reach the starting position.
ii. As soon as you regain balance at the starting position, step directly out to your right, keeping your chest forward and pointing your right toe forward. Take the lunge as low as you can without losing balance and then push yourself back up to the starting position.
iii. After regaining balance at the starting position, lunge directly backward, extending your toe behind you as far as you can. When you have lunged down as low as you can go, push yourself back to the balanced position in the center.
iv. Repeat each of these motions with your left leg.
b. Exercise ball throws: Stand approximately six feet from a sturdy wall with no obstructions between you and the wall. Hold an exercise ball with both hands over the top of your head. Your feet should be shoulder width apart and should not move from their position for the duration of this set. Pull the ball back behind your head so that your elbows remain stationary but your forearms and upper arms form a 90 degree angle. Throw the ball as hard as you can against the wall directly in front of your head. Catch the ball with both hands when it comes back. Repeat for a total of 8 reps.
5) Superset Two
a. Dumbbell Squat With Rotation Press: Stand holding two dumbbells at your sides at arm's length, your palms facing each other and your feet shoulder-width apart. Squat down, lowering your body until your thighs are at least parallel to the floor. As you push your body back to the starting position, curl the weights to your shoulders and press the right dumbbell overhead as you rotate your torso to the left. Return to the starting position and repeat the entire movement, this time pressing the left dumbbell overhead as you rotate to the right side. That's one repetition; do a total of six or eight.
b. Cable Single-Arm Rotational Row: Attach a single-arm handle to a low-pulley cable, grab the handle with your right hand, and stand facing the weights. Place your left foot 12 inches in front of your right. Your right arm and the cable should form a straight line. Simultaneously squat down and bend forward at your hips so that your right knee is bent 45 degrees and your torso forms a 45-degree angle with the floor. This is the starting position. Now pull the handle to the side of your rib cage as you stand and rotate to your right. Pause, then return to the starting position. Do eight reps. Repeat with your right leg forward, holding the handle with your left hand.
6) Superset Three
a. Dumbbell Bench Press on Ball: Instead of doing bench presses on a bench, do them on a ball. Start by sitting on the ball and then roll your body down so that your head and your shoulders are resting on the ball. You will want your back to be flat with your feet supporting your balance at the other end of your body. Knees should be at a 90 degree bend. With a dumbbell in each hand, push up from your sides until the weights are over the top of your head, bringing the two dumbbells together. Bring them back down slowly and repeat for a total of eight reps.
b. Option: Dips or Pull-Ups or Push-ups
i. Dips: Holding your body straight up on the apparatus, dip yourself so that your elbows make a 90 degree bend, then push yourself back up to vertical. Repeat for a total of eight reps.
ii. Pull ups: Do a minimum of five pull-ups and a maximum based on your endurance and strength.
iii. Push ups: These can be done on the ball or they can be done on the ground. Do at least ten to fifteen push-ups per set.
7) Cool Down
a. Ab Work: Do either 50 quick bicycles or 30 slow bicycles. Rest. Then do 30 to 40 slow, methodical crunches.
8) Stretch.
2) Planks – (4 min)
a. Put yourself in the prone position with your stomach flat on the ground. It is good to do this on the mats near the corner of the weight room so that you aren’t hurting your forearms. Elevate your body so that your toes and your forearms are the only parts of your body touching the floor. You should be able to draw a straight, flat line from your heels to your neck, and this line should be at a diagonal with the floor. (1 min)
b. Rotate onto your left forearm so that your back is perpendicular with the floor. Your left forearm and the outside edge of your left foot should be the only parts of your body making contact with the ground. Your back should be flat. (1 min)
c. Rotate to your right side such that you are mirroring your previous position. (1 min)
d. Return to the original position with both forearms resting on the floor. Hold this position for a final minute. (1 min)
3) Power Cleans
For instructions on how to clean, refer to this youtube video.
This is a very difficult lift. It can lead to injury if you over-extend
yourself or if you put too much weight on the bar. Do NOT do this, please.
To get the mechanics of the power clean, you should do it with an empty bar. The shorter bar in the gym is 35 lbs, so it's a good place to start. Once you get comfortable with the lift, using the longer bar is better because it's more of a challenge to use the length to balance it.
I do power cleans of about 105 lbs at a rate of 3 sets of 8 reps. This is just about enough for me to get a good workout in. I would recommend starting with 75 or 85 lbs, and when you feel comfortable, moving on up the list. 3 sets of 8 is always a good amount to start.
If you are having a hard time with the mechanics, STOP DOING THEM! There are other things you can do that will be less detrimental if you are doing them wrong. If you need to see an example of the power cleans, let me know and I will come and help you out sometime.
[Pictures for the first two supersets can be found here.]
4) Superset One – Complete one set of exercise a, then immediately move on to a set of exercise b. Rest for a minute or two and then begin another set of a and another immediate set of b. Finally, after another resting period, complete each set a final time.
a. Lunges w/ Exercise ball: Holding an exercise ball over the top of your head, start at a position with your feet together. You will be lunging to three locations with each of your feet, as though you are lunging around the face of a clock.
i. First, step forward with your right foot and go all the way down into a balanced lunge. When you’ve reached a balanced power position, push back up with your right foot until you reach the starting position.
ii. As soon as you regain balance at the starting position, step directly out to your right, keeping your chest forward and pointing your right toe forward. Take the lunge as low as you can without losing balance and then push yourself back up to the starting position.
iii. After regaining balance at the starting position, lunge directly backward, extending your toe behind you as far as you can. When you have lunged down as low as you can go, push yourself back to the balanced position in the center.
iv. Repeat each of these motions with your left leg.
b. Exercise ball throws: Stand approximately six feet from a sturdy wall with no obstructions between you and the wall. Hold an exercise ball with both hands over the top of your head. Your feet should be shoulder width apart and should not move from their position for the duration of this set. Pull the ball back behind your head so that your elbows remain stationary but your forearms and upper arms form a 90 degree angle. Throw the ball as hard as you can against the wall directly in front of your head. Catch the ball with both hands when it comes back. Repeat for a total of 8 reps.
5) Superset Two
a. Dumbbell Squat With Rotation Press: Stand holding two dumbbells at your sides at arm's length, your palms facing each other and your feet shoulder-width apart. Squat down, lowering your body until your thighs are at least parallel to the floor. As you push your body back to the starting position, curl the weights to your shoulders and press the right dumbbell overhead as you rotate your torso to the left. Return to the starting position and repeat the entire movement, this time pressing the left dumbbell overhead as you rotate to the right side. That's one repetition; do a total of six or eight.
b. Cable Single-Arm Rotational Row: Attach a single-arm handle to a low-pulley cable, grab the handle with your right hand, and stand facing the weights. Place your left foot 12 inches in front of your right. Your right arm and the cable should form a straight line. Simultaneously squat down and bend forward at your hips so that your right knee is bent 45 degrees and your torso forms a 45-degree angle with the floor. This is the starting position. Now pull the handle to the side of your rib cage as you stand and rotate to your right. Pause, then return to the starting position. Do eight reps. Repeat with your right leg forward, holding the handle with your left hand.
6) Superset Three
a. Dumbbell Bench Press on Ball: Instead of doing bench presses on a bench, do them on a ball. Start by sitting on the ball and then roll your body down so that your head and your shoulders are resting on the ball. You will want your back to be flat with your feet supporting your balance at the other end of your body. Knees should be at a 90 degree bend. With a dumbbell in each hand, push up from your sides until the weights are over the top of your head, bringing the two dumbbells together. Bring them back down slowly and repeat for a total of eight reps.
b. Option: Dips or Pull-Ups or Push-ups
i. Dips: Holding your body straight up on the apparatus, dip yourself so that your elbows make a 90 degree bend, then push yourself back up to vertical. Repeat for a total of eight reps.
ii. Pull ups: Do a minimum of five pull-ups and a maximum based on your endurance and strength.
iii. Push ups: These can be done on the ball or they can be done on the ground. Do at least ten to fifteen push-ups per set.
7) Cool Down
a. Ab Work: Do either 50 quick bicycles or 30 slow bicycles. Rest. Then do 30 to 40 slow, methodical crunches.
8) Stretch.
posted by Fish at 12:34 PM
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