4B Presents Low Impact Body Composition 1: Training by Fitness Ninja in TrainHeroic

4Balance Fitness

Functional Training, CrossFit, Bodybuilding, General Fitness
Coach
Fitness Ninja

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Squat Prep 3.0

Ankles and Hip Flexors 2-3 Sets: 15 Tibialis Raises 15 Standing Calf Raise 15 Tuck Ups

B1

DB Front Squat

B2

Box Jump

C1

DB Suitcase Drop Lunge

C2

Supinated Grip Inverted Row

Aerobic Fatigued Squat/Lunge

D

3 Sets Row 200m 12 DB Suitcase Walking Lunge Row 200m 12 Dumbbell Thruster rest walk 2mins between sets 10% BW per hand for your DB exercises

Recovery

E

Quads and Glutes 3.0

2mins Per Station 1st. Couch Stretch R 2nd. Couch Stretch L 3rd. Pigeon R 4th. Pigeon L

Monday
Week 1 Day 2

Shoulder Prep 3.0

A

2-3 Sets: 60sec Jump Rope *Or 60sec Jumping Jacks or 60 Seconds Bike rest 30sec 2-3 Sets: 20 Prone Scapular Retractions 15 Scapular Push Ups

Aerobic Hot Start

B

Every 3mins x 4 Sets 200m Row 10 Plank Alternating Toe Touches 20 Alternating Tall Plank Knees to Elbows

C1

DB Floor Press

C2

1-Arm DB Row

Muscle Endurance

D

For Time @ Sustained Pace: 40 Hand Release Push Ups 40 Tuck Ups 100 Weighted Jump Rope or 200 Jump Rope 40 Beast to Alternating Leg Through (20/side) 40 Underswitch to Crab Reach (20/side) 100 Weighted Jump Rope or 200 Jump Rope 40 Pike Position Handstand Push-Ups 40 Sit Ups

Core Finisher

E

2-3 Sets 1. 20 DB Russian Twists/side rest as needed 2. 5 Half Kneeling DB Windmill/side rest as needed 3. 20 Side Plank Hip Taps/side rest as needed and back to 1

Shoulders and Lats 3.0

F

1min Per Position x 2 Rounds 1st. Twisted Cross R 2nd. Twisted Cross L 3rd. Child Pose with Lat Stretch R 4th. Child Pose with Lat Stretch L

Tuesday
Week 1 Day 3

Full Body Prep 3.0

A

2-3 Rounds 20 Beast to Alternating Leg Through 10 Toes Elevated Bodyweight Jefferson Curl 10 Yoga Push Ups

DB Challenge

B

8min AMRAP 5 Dual DB Deadlift 5 Dual DB Power Clean 5 Dual DB Press 5 Dual DB Front Squats 100ft Dual DB Front Rack Carry

C1

DB Romanian Deadlift

C2

Tall Kneeling Crush Grip Bicep Curl

C3

Half-Kneeling DB Shoulder Press

C4

Plank Army Crawlers

4 x 0:45

DB Challenge

D

8min AMRAP 3/side DB Reverse Lunge to DB Romanian Deadlift 6 DB Press 12 DB Hollow Rocks 12 Alternating DB Hollow Body Floor Press

Recovery

E

Groin Glutes and Abdominals 1.0

1min Per Position x 2 Rounds 1st. Seal Stretch 2nd. Butterfly or Weighted Butterfly 3rd. Pigeon Stretch R 4th. Pigeon Stretch L Once complete with the above 4 stations for 2 Rounds, move onto the following: 2mins Static Back

Wednesday
Week 1 Day 4

Prep

A

Overhead Prep 3.0

2-3 Rounds 200 Jump Rope or 50 Jumping Jacks or 10 Cal Bike 30sec Reverse Plank Bridge 30sec Side Plank R 30sec Side Plank L

Bodyweight Pre-Fatigue

B

3-4 Sets 6 Archer Push Up/side 12 Elbow Plank Press Up 18 Reverse Plank Bridge Hip Lifts

C1

DB Floor Press

C2

Dumbbell Gorilla Row

C3

Feet Elevated Bench Dip

Fatigued Abdominals

D

For Time Row 400m then 30-20-10: Sit Ups Drop Squats then Row 400m then 30-20-10: Hollow Rocks 15-10-5: Sprawls then Row 400m

Conditioning

E

Chest Lats and Triceps 2.0

1min Per Station x 2 Rounds 1st. Thread the Needle R 2nd. Thread the Needle L 3rd. Anterior Chain Stretch R 4th. Anterior Chain Stretch L Once complete with the above 4 stations for 2 Rounds, move onto the following. 2mins Bench Shoulder Flex with Thoracic Mobilization

Thursday
Week 1 Day 5

Prep

A

Hinge Prep 3.0

2-3 Sets 30 Elephant Walk Steps (15/leg) 10 Alternating Bodyweight Cossack Squats 30sec Hollow Rocks

Hot Start

B

For Time 12-11-10-9-8-7-6-5-4-3-2-1 Switch Lunges *after each set, perform - 50ft DB Farmers Carry - 3 Burpees No Jump No Clap

C1

Sumo Stance DB RDL

C2

Sumo Stance Goblet Squat

Sustainable Aerobic Power

D

10 Sets 6 Bodyweight Turkish Sit Up 6 Alternating DB Snatch from Floor (3/arm) 12 Cobra Tall Kneeling to Standing (6/leg) rest 30sec between sets

Arms & Core Finisher

E

2-3 Sets 1. Dual DB Hollow Body Flutter Kicks x 45sec rest 30sec 2. Tall Kneeling DB Crush Grip Bicep Curl x 10-12 reps rest 30sec 3. Hollow Body Dumbbell Pullover x 12-15 reps rest 90sec

Quads and Calf 3.0

F

3mins Per Station 1st. Low Dragon Stretch R 2nd. Low Dragon Stretch L 3rd. Saddle Pose

Friday
Recovery Walk

Circuit

A

Walk 30 Minutes

Saturday
Recovery Day

RECOVERY DAY

A

Mobility and Maintenance Using the “Ready State” YouTube channel as a guide: * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them. C. Nutrition Preparation * Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. D. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends in person or on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.

4B Presents Low Impact Body Composition 1