Heavy Day: Volume 1

I rarely do these, cause they make you feel quite literally pooped after. So, only do this one if you’ve had good sleep, are going to get good sleep, and don’t care if your brain works the rest of the day. Here’s the breakdown

3 circuits

Ample warm up before

3 sets each

Ascending weight (heavier w/ each set)

Descending reps (less w/ each set), 10-4

Circuit 1

Lower Pull / Upper Push / Core

Trap Bar Deadlift

Same as the last time, flat back, push your feet into the floor, rotate the knees out over the shins.

Should feel: Glutes, Hams, Core,

Barbell Bench Press

the most overdone exercise in any gym. has minimal value but is definitely fun. Think about pulling the bar down on the descent to get your lats engaged, or squeeze your shoulders down away from your ears.

Should feel: chest, shoulders, triceps

Dragon Flags

Also known as the “bruce lees”, these are so f*cking hard. Whole body off the bench, slowly lower without letting your back arch or rolling onto the bench.

Should feel: core

Circuit 2

Lower Push / Upper Pull / Core

VIPR Overhead Squat w/ heel elevation

Overhead squatting is awesome for posture, opens up everything we are all tight in - hips, t-spine, shoulders. Arms should be completely straight overhead, knees rotate out, and use the heel elevation to get deeper into your hips without having to have super mobile ankles.

Should feel: Everything

Pull Up

Pretty standard. Go all the way up and down, don’t let your shoulders shrug up to your ears at the top.

Should feel: arms, lats, upper back

VIPR High Plank Pull Through

Can use any type of weight for this. Core tight, back flat, don’t let your hips open up.

Should feel: core

Circuit 3

Lower Pull / Upper Push

Tire Flip

Ok, these are not squats they are hinges (deadlifts). If the only tire you have access to doesn’t have handles like this one, don’t do them. It’s too low to do explosively or properly. If you have access to one of these, think of it as an ultra explosive deadlift or kettlebell swing.

Should feel: Glutes, hams, core

Half Standing KB Shoulder Press

Similar to half kneeling, except half standing. Kettlebell goes all the way down into the front rack at the start and end of each rep. Press slightly out and up, and think about pressing with your scapula.

Should feel: Shoulder, triceps, core