Body By Brick 6.0
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
Staggered stance dual KB swing
3 x 10
C2
Banded KB RDL
3 x 10
D1
KB pause goblet squat
3 x 10
D2
KB Goblet Bipolar Squats
3 x 12
E1
Standing Calf Raise
E2
Diamond Plank Crossbody Knee Drive
3 x 12
Circuit
A
Warm up: 2 rounds: Downward dog alt toe taps x 20 total Scap push ups x 10 Banded face pulls x 10 Cat/Camels x 10 total
B
Bench Press
3, 3, 3, 3, _ @ _ , _ , 70, 80, 90 %
C1
Barbell bent over row
3 x 10
C2
DB floor bench press
3 x 10
D1
RNT KB Bench Row
3 x 10
D2
Banded Push Up
E1
Mixed Grip KB Farmer Carry
3 x 25
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 (Treadmill running option) 1.5 mile buy @moderate pace Into 12 sets: 10 sec sprint 30 sec rest *increase speed every 2 sets. (Rowing/biking option) 20 sets: 10 sets on/10 sets off 1 min @moderate pace 1 min rest *track cals or meters
C1
KB deadbugs
4 x 12
C2
Plank rocks
4 x 20
C3
Side Plank
4 x 20
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
Squat stance deadlift (toes forward)
3, 3, 3, 3, _ @ _ , _ , 70, 80, 90 %
C1
Zercher good mornings
3 x 10
C2
Power Step Up
3 x 6
D1
Quadruped Rotation Row
3 x 8
D2
Staggered stance KB deadstop deadlift
3 x 8
E1
Body Ring Bicep Curl
E2
Banded palloff press outs
3 x 10
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
Metabolic conditioning :
B
CARDi Party: 20 min EMOM: Min 1: 10/8 cal echo/assault bike /rower option 12/10 cal/ running option 45 sec moderate pace Min 2: 10 burpee to plate *maintain consistent splits of work and rest each min.
C1
Toes Elevated Good Morning
4 x 10
C2
DB Z press
4 x 20
D1
Candle sticks
D2
Straight Leg Weighted Sit Ups
3 x 10
Circuit
A
Recovery flow: 3 sets of the following: KB jefferson curl x 5 total Open gate x 5 each Cobra hold x 10-15 sec Downward dog x 10
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
Plate deadbugs
4 x 10
C2
Quadruped plate pull throughs
4 x 10
C3
Russian halo tops
4 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”
