FAT LOSS
Fortitude Gym HQ
Strength & ConditioningFORTITUDE FAT LOSS Designed for athletes / clients looking to develop strength and lean muscle mass, our Fat Loss Program uses German Body Composition (GBC) concepts with the implementation of traditional strength training movements. Our introduction to Fat Loss training. This is our Level 1 Fat Loss protocol here in the gym. Advanced utilization of Sets, Reps, Load, Tempo, & Rest Periods are designed to build muscle and enhance fat loss while alternating between Accumulation and Intensification Mesocycles.
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Stick A
You will need the following for this series: 1" Round x 3' PVC Dowel or Broomstick Complete 5 Reps For Each Of The Following Movements: Internal Rotation Overhead Pulldown Single Arm Shoulder Rotations In Line Lunge Counter Balance Squat
C1
Lunge: Alt: DB
3 x 10
C2
Row: Inverted: Supinated: Medium
3 x 10
D1
Leg Curl: Glute Roller
3 x 10
D2
OH Press: Seated: DB
3 x 10
E1
Squat: Hack: DB
3 x 10
E2
Pull Down: Neutral: Close
3 x 10
F1
Back Extension: Incline: DB
3 x 10
F2
Chest Fly: Flat: DB
3 x 10
Recovery
G
Post Stretch: Upper Band A
Hold Each Position For 20 Seconds: Chest Lat Forward Squat Lat Across *Perform Stretches On Both Sides...
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Big Band A
Complete 5 Reps For Each Movement: Squat DL GM Knee Shuffle Squat Abd Standing Retract
C1
Squat: Goblet: DB
3 x 10
C2
Row: Prone: 45°: DB
3 x 10
D1
Leg Curl: Glute Roller
3 x 10
D2
Bench Press: DB
3 x 10
E1
Lunge: Walking: DB
3 x 10
E2
Pull Down: 45°: Neutral: Close
3 x 10
F1
Back Extension: Horizontal: DB
3 x 10
F2
Chest Fly: 30° Incline: DB
3 x 10
Recovery
G
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Stick A
You will need the following for this series: 1" Round x 3' PVC Dowel or Broomstick Complete 5 Reps For Each Of The Following Movements: Internal Rotation Overhead Pulldown Single Arm Shoulder Rotations In Line Lunge Counter Balance Squat
C1
Lunge: Alt: DB
3 x 10
C2
Row: Inverted: Supinated: Medium
3 x 10
D1
Leg Curl: Glute Roller
3 x 10
D2
OH Press: Seated: DB
3 x 10
E1
Squat: Hack: DB
3 x 10
E2
Pull Down: Neutral: Close
3 x 10
F1
Back Extension: Incline: DB
3 x 10
F2
Chest Fly: Flat: DB
3 x 10
Recovery
G
Post Stretch: Upper Band A
Hold Each Position For 20 Seconds: Chest Lat Forward Squat Lat Across *Perform Stretches On Both Sides...
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Big Band A
Complete 5 Reps For Each Movement: Squat DL GM Knee Shuffle Squat Abd Standing Retract
C1
Squat: Goblet: DB
3 x 10
C2
Row: Prone: 45°: DB
3 x 10
D1
Leg Curl: Glute Roller
3 x 10
D2
Bench Press: DB
3 x 10
E1
Lunge: Walking: DB
3 x 10
E2
Pull Down: 45°: Neutral: Close
3 x 10
F1
Back Extension: Horizontal: DB
3 x 10
F2
Chest Fly: 30° Incline: DB
3 x 10
Recovery
G
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Sal Alosi
Sal Alosi has been a leader in the Strength & Conditioning field for the past 20 years working in private, collegiate, and professional settings. Most notably, Sal spent 6 years at UCLA where he developed 31 NFL draft pics, including 6 first rounders. Coach is currently the Founder & Head Coach at Fortitude Gym HQ in Chandler, Arizona.
Muscle is the new medicine. By maintaining lean muscle, you're building a foundation that supports your body. It improves insulin sensitivity, helps keep your bones strong, and even boosts your immune system. In essence, muscle mass is a key factor in long
Get FAT LOSS
Lisa B
Garage Gym Connoisseur
Verified Athlete"As a working mother of two, I highly recommend Fortitude’s program to any female looking to get in shape and feel strong."
