Body By Brick 5.0
BrickBuilt Strength
Functional Fitness, Functional TrainingThis 12-week program is designed for people who have had some experience following or reading a workout program with dedicated compliance. This program is perfect for those who want to fall in love with their fitness and the process.
The functional strength training with an endurance component blends for the right amount of progression.
Hitting dead ends, burned out on your training, curious to what functional strength training is all about without, then this program is PERFECT for you.
If you want to fall in love with your fitness then this is your chance, get started today!
You can expect, video demos for all movements and...
Coaching and feedback on your workouts...
5 days of training each week with active recovery and rest days as well, and you should expect to be in the best physical and mental shape of your life.
Circuit
A
Warm up: 2 rounds: Curtys step downs x 5 each (2-3 sec lowering) Dual knee banded TKEs x 10 Hip CARs x 3 each Banded ankle rocks x 10 each
B
Back Squat
3, 3, 3, 3, _ @ _ , _ , 70, 80, 90 %
C1
DB reverse lunge + split squat
3 x 5
C2
Walking DB RDL
3 x 8
D1
Weighted single leg squat to bench
3 x 8
D2
DB wide stance good morning
3 x 10
E1
Standing Calf Raise
E2
Diamond Plank Crossbody Knee Drive
3 x 12
Circuit
A
Warm up: 2 rounds: Scap push ups x 10 Banded tall plank plate walkovers x 10 total Banded archery row x 10 total ( alternating) Seated band pull apart x 10 Downward dog alt toe taps x 20 total Scap push ups x 10 Banded face pulls x 10 Cat/Camels x 10 total
B1
Barbell strict press
3, 3, 3, 3, _ @ _ , _ , 70, 80, 90 %
B2
Banded Pull Aparts
3 x 15
C1
Bent over DB alt row (thera band around knees)
3 x 12
C2
DB 1/2 kneeling Arnold press
3 x 10
D1
DB front to lateral raises
3 x 10
D2
Supinated inverted row
E1
DB Floor Skull Crushers
3 x 12
E2
Plank walk outs
Circuit
A
Dynamic warm up 1-2 rounds: Knee hug x 15ft Walking quad pull x 15 ft Walking hip openers x 15ft Toy soldiers x 15ft High knees x 15 ft Leg swings x 10 each leg
Running intervals
B
Running intervals 200m run warm up. (incline between 1.0-2.5) “Rest 1:1” ( so the amount of time it takes you to complete each round) 2 sets: 400m run @moderate pace Rest “” 300m run @moderaley faster pace Rest “” 200m run @fastest pace Rest 3 mins and repeat Row substitute: 200m run warm up. (incline between 1.0-2.5) “Rest 1:1” ( so the amount of time it takes you to complete each round) 2 sets: 400m row @moderate pace Rest “” 300m row @moderaley faster pace Rest “” 200m row @fastest pace Rest 3 mins and repeat 5 min cool down walk
C1
MB deadbugs
4 x 12
C2
Plank rocks
4 x 20
C3
Side Plank
4 x 20
Circuit
A
Recovery flow: 3 sets of the following: Knee CARs x 5 each Thoracic CARs x 5 each direction Rig supported hamstring stretch x 30 sec each side Thread the needle x 5 each
B1
Superman Hold
4 x 10
B2
Slow controlled bicycles
4 x 20
B3
Candle sticks
4 x 10
Circuit
A
Warm up: 2 rounds: Banded good mornings x 10 (2-3 sec lowering) KB jefferson curl x 5 ( heavy exhale) 90/90 stretch x 10 total Banded cowboy walks x 15ft F/R (maintain ¾ squat stance)
B
Sumo Deadlift
3, 3, 3, 3, _ @ _ , _ , 70, 80, 90 %
C1
Cossack Lunges
3 x 10
C2
DB 1/2 kneeling Arnold press
3 x 12
D1
Curtsy Split Squat
3 x 8
D2
DB Hammer Curl
3 x 10
E1
Suitcase March
3 x 10
E2
Quadruped bird dogs
3 x 12
Circuit
A
Warm up 2 rounds: Banded pull a parts x 10 200m jog Scorpion kicks x 10 total World's greatest stretch x 6 each
Running intervals
B
CARDi Party: 4 rounds (60 sec rest between rounds) 1 min run@80% effort 10 cal echo bike or 12 cal assault bike or 15 cal C2 Bike 20 ab mat sit ups or 12 GHD sit ups
C1
DB crossbody SL RDL
3 x 8
C2
DB Incline Seal Row
3 x 10
D1
Side Side FR Marching
3 x 10
D2
Quadruped plate pull throughs
3 x 10
Dom Dixon
Founder/ Owner Dom believes everyone is unique and should be approached that way “ we all have things that are different about us and make us who we are, so why not embrace that and become the best version of ourselves”
