ORKA DENSITY TRAINING V1
Are You looking to Get Bigger, Stronger, and have the aerobic base to move that muscle? Enter Density Training
This is a 4-week program that will allow you to build an aerobic base, size, capillary density, and GPP. Without endless cardio or mind-numbing burpees. Get in the best shape of your life, with the body you want.
The benefit of this program is that its beauty is its simplicity.
The Concept was originally designed by Charles Staley however this is very different than his original design.
Your job is simple just follow the program and bring your mental game to the gym every day. The program will do the rest. This is a great program for someone who has had a long layoff. i.e 6months or more. As you will be able to quickly rebuild what was lost.
-4Week Program (Broken up into 3 Weight Training Days Generally M/W/F and 2 Tue/Thur structural balance and Conditioning days)
-Primal Movements = Functional Carryover (Warning Completing this program may result in more phone calls to help with moving).
-Build a solid base that will allow you to recover faster, do more volume, and gain more strength. Overall it's fun!
FeaturesA
Agile 8
Warmup
B
Air Squat 2x10 Wall Squat 2x5 Goblet Squat 2x10 Light-Med Weight Walking Lunges 2x20steps Russian KB swings 2x 25swings Then: Box Jumps 1x10
C1
Front Squat
1 x 15:00 @ 5
C2
Lying Leg Curl
1 x 15:00 @ 5
D1
DB Reverse Lunge
1 x 15:00 @ 5
D2
DB Step-Ups
1 x 15:00 @ 5
E1
Spring Ankle #1
3 x 60
E2
Side Plank
3 x 1:00
F
Foam Roll
A
Air Bike
1 x 10:00
B
Turkish Get Up
1 x 10:00
C
Russian KB Swing
1 x 1:00 @ 10
D
Air Bike
1 x 10:00
E
Thoracic Flow
A
Agile 8
Warmup
B
Thoracic Rotation 2x10 Lock Big Shoulder 3 2x25 Hindu Pushup 2xMAX BirdDog 2x6-12reps Banded Pull Apart's x80reps broken up however
C1
Pull-Up
1 x 15:00 @ 5
C2
Bench Press
1 x 15:00 @ 5
D1
Hang Clean
1 x 15:00 @ 5
D2
Push Press
1 x 15:00 @ 5
E
DB Arc Row
3 x 10:00
F
Reverse Plank
3 x 1:00
G
Foam Roll
A1
Rowing
1 x 5:00
A2
Air Bike
1 x 5:00
A3
Light Jog
1 x 5:00
B
Thoracic Flow
C
Foam Roll
A
Agile 8
Warmup
B
Air Squat 2x10 Wall Squat 2x5 Goblet Squat 2x10 Light-Med Weight Walking Lunges 2x20steps Russian KB swings 2x 25swings Then: Box Jumps 1x10
C1
Front Squat
1 x 15:00 @ 5
C2
Lying Leg Curl
1 x 15:00 @ 5
D1
DB Reverse Lunge
1 x 15:00 @ 5
D2
DB Step-Ups
1 x 15:00 @ 5
E1
Spring Ankle #1
3 x 60
E2
Side Plank
3 x 1:00
F
Foam Roll
A
Walk
1 x 60:00
B
Thoracic Flow
Cardio and Muscle Hypertrophy can coincide together. The Functional Carryover of this program can not be understated. Especially for those that use their fitness for work, life, and recreation. I think you will be surprised with the results.
Get ORKA-DENSITY-TRAINING V1