8th Street Gym
Functional Fitness, Functional TrainingAre you someone that's been wanting to get back in the swing of things with your training? Are you someone that wants to feel like an athlete again?? Get back the muscle you once had, but do not know where to start?
If this sounds like you, then this program is FOR YOU! The "Get Back In the Game" Workout Program is designed to do exactly that, help you get back in the game and gain back some muscle, movement quality, and the energy levels you once had from working out but for whatever reason has been slowly deteriorated.
"Get B.I.G." is a 10-week workout plan that consists of 4 training days a week! There are 2 Upper Body Days, 1 Lower Body Day, and a "Get Right" Cardio Day each week.
This plan is broken up into 3 phases, each of which is 3 weeks long. There is also a DELOAD week that will help you reset and recharge so that you do not run the risk of overtraining!
The 1st phase will focus on ECCENTRICS, which means we are going to SLOW the movements down and concentrate on the lowering portions of the exercises. This will do wonders for our technique and safety as we will be forced to use lighter weights but also will help speed up the muscle-building process by the muscle damage caused by slow eccentrics!
After focusing on ECCENTRICS, we move on to an ISOMETRIC training phase. This phase will allow us to increase our intensity levels but still remain SAFE! We will introduce a SECRET WEAPON in the training world, which we are calling "REVERSE ORDER WORKOUTS." Your joints will thank you for this, TRUST ME!
The 3rd and final phase will finally allow us to GET AFTER IT with some CONTRAST TRAINING! These Contrast Sets will pair a traditional STRENGTH lift with an explosive and dynamic exercise! This will help get us back to feeling like an ATHLETE again!
If you are someone that hasn't been in the gym for a while, this program is perfect because we are only doing ONE Lower Body training session each week! We are doing this specifically to help us EASE back into training! We also have a "GET RIGHT" session each week that are aimed to improve our mobility and cardiovascular levels in a way that will undoubtedly make us FEEL brand new at the end of them!
By leveraging HIGH QUALITY training principles and protocols, this program will help get you stronger, help you move better, and, most importantly, help you feel better!
Good luck & GET AFTER IT!!
Features4 sessions per week
Must use App app to view and log training
Program Training
Upper Body Warm Up
A
Foam Roll Pecs / Lats / Upper Back x 30 sec ea Relaxed Hang from Pull Up Bar x 30 sec Light Weight Lying Pec Stretch x 30 sec Side-Lying T-Spine Openers x 5 ea side Band Pull Aparts 2 x 10 reps Light DB / Band 1 Arm Externatal Shldr Rotations 2 x 10 ea Med Ball Chest Pass into Ground 2 x 10 OR Bench Plyo Push Ups 2 x 5
B
Slow Eccentric 1 & 1/2 Rep Bench Press
7, 7, 7, _
C1
“Slow-Mo“ 1 Arm Row
3 x 8
C2
Rear Delt Raise
3 x 15
D1
Lateral Raise Shoulder Circles + Top Half Raises
3 x 8
D2
1 & 1/2 Rep Incline DB Bicep Curls
3 x 12
Lower Body Warm Up
A
Foam Roll Glutes / Hamstrings / Quads / Lower Back x 30 sec ea Incline Bench Quad / Hip Flexor Stretch x 30 sec ea side Incline Bench Pigeon Stretch x 30 sec ea side Goblet Squat with Prying x 30 sec Band Walks 2 x 10 steps ea way Glute Bridge Med Ball Groin Squeeze 2 x 10-15 seconds squeeze Weighted Bench Rocket Jumps OR Dynamic KB Swings 2 x 5
B
Slow Eccentric 1 & 1/2 Rep Heels Elevated Goblet Squat
7, 7, 7, _
C1
“Slow-Mo“ Bulgarian Split Squat
3 x 8
C2
Glute Bridge “Walkouts“
3 x 8
D1
Wall Assisted Single Leg RDLs
3 x 12
D2
Band or Cable Split Stance or 1/2 Kneeling Chops
3 x 12
Upper Body Warm Up
A
Foam Roll Pecs / Lats / Upper Back x 30 sec ea Lying Outstretched Pec Stretch x 30 sec ea Bench “Prayer” Stretch x 30 sec Seated T-Spine Twists (Legs straddle the bench & squeeze) x 5 ea side Lying “Y” Handcuffs 2 x 10 reps Light DB Cuban “Y” Press 2 x 10 Med Ball OH Slam 2 x 10 or Battle Rope Big Slams 2 x 10
B
Slow Eccentric 1 & 1/2 Rep Neutral Grip Pullup
3 x 5
C1
“Slow-Mo“ 1 Arm DB Incline Press
3 x 8
C2
Face Pull with External Rotation
3 x 15
D1
Two Way Shrugs
3 x 8
D2
1 & 1/2 Rep OH Tricep Extensions
3 x 12
Ankles
A
1 Round: Lacrosee Ball Foot OR Foam Roll Calves x 30 sec ea (Slant Board) Ankle Stretch x 30 sec ea *Push Knee Forward with Heel Down Wall or Ledge Calf Stretch x 30 sec ea
Hips
B
1 Round: Lacrosse Ball OR Foam Roll Glutes x 30 sec ea Pigeon Stretch x 30 sec ea Foam Roll Inner Thigh / Groin x 30 sec ea Rocking Groin Stretch x 5 reps ea Foam Roll Quads x 30 sec ea Hip Flexor / “Couch” Stretch x 30 sec ea
Shoulders
C
1 Round: Foam Roll Lats x 30 sec ea Rack or Band Lat Stretch x 30 sec ea Foam Roll or Lacrosse Ball Pecs x 30 sec ea Rack or Band Pec Stretch x 30 sec ea
“GET RIGHT” CIRCUIT:
D
Perform x 2-3 Rounds Leaning Toe Risers (Upper Back Against a Wall, Legs Out in Front) x 15-20 reps “Moonwalker” Band TKEs x 10-15 reps ea leg Foam Roller, TRX, or Floor Slide Hamstring Curls x 10 reps Bent Knee Copenhagen Side Planks x 5-10 reps ea leg Incline Bench Light DB Cuban Presses x 5-10 reps Med Ball Dead Bugs x 5-10 reps ea way
CARDIO OPTIONS:
E
Choose A OR B. Aim for x 15-25 min of work! A.) Tempo Intervals Choose any cardio machine or exercise of your liking. Some good examples are as follows: Incline Treadmill Striders, Weighted Jump Rope, Sled Pushes, Rower, Assault Bike, Battle Ropes, Heavy Bag Punches. Follow a 20 seconds ON / 40 seconds OFF protocol for the target amount of time. Be sure to keep a smooth TEMPO where your effort level stays around a 7 out of 10, ensuring that you maintain quality throughout the entire duration! To increase difficulty, change the intervals to x 30 ON / x 30 OFF. B.) “Double Trouble” Choose TWO exercises to perform. Ideally, you want to choose ONE Lower Body dominant exercise and ONE Upper Body dominant exercise. A good example would be KB Swings and Battle Ropes. Once you have your exercises, perform each one for about x 20-30 seconds each, going from one exercise to the next. After performing the 2nd exercise for x 20-30 seconds, you will then rest for roughly x 60 seconds. That will be ONE round. Aim for x 8-12 total rounds!
