The Awakening
Revival Performance
If you are tired of the doing the same training, using the same rep schemes, and not seeing any results from it then this program is for you! If you are someone that is itching to train like an athlete again, then this program is for you! It is complete with meaningful warm ups designed to help you move better. Primers to wake your body up and get you ready to be explosive. Plyometrics to keep you elastic, strength and power because who doesn't like to be strong and move heavy weight? Accessories designed to help you improve your body composition. And multiple finishers including ab circuits, total body circuits, and some running.
A
Run-Row-Bike-Jump rope
1 x 3:00
Prep
B
Mobilize 1
1-2 x through (based on how you feel; if you're like me you'll need 2 sets to get warm) Bar dead hang 30 - 60 seconds Quadruped t-spine twist x 10 each Prone snow angels x 10
Prep
C
Stabilize 1
1-2 x through (based on how you feel) Face pull x 25 Chest support cuban press x 10
D1
Medicine ball jam
3 x 5
D2
DB hang snatch high pull
3 x 3
E
Barbell Bench Press
10, 5, 3, 3, 3, 3
F
High incline DB bench press
2 x 20
G
Seated Row
4 x 9
H
6 way shoulder raise
3 x 6
Finisher: BB or DB Complex
I
Two Rounds/90 secs rest between rounds: Deadlift x 7 Row x 7 Hang clean high pull x 7 Push press x 7 Back squat/squat (db) x 7 The goal is to do all movements unbroken! Choose your weights to reflect that.
A
Run-Row-Bike-Jump rope
1 x 3:00
Prep
B
Mobilize 2
1 x through Seated roll to V-stretch x 3 Dynamic iron cross x 3 each Scorpion x 3 each Childs pose - cobra - down dog x 3 total Hydrant series x 5 each (side - circle in - circle out - sickouts - wags - side)
C
Split switch hops
3 x 5
D
Side to side hops
3 x 5
E
Seated Box Jump
3 x 5
F
DB Squat jump
3 x 5
G
Squat or Deadlift
10, 5, 3, 3, 3, 3
H
DB Reverse Lunge
3 x 6
Ab AMRAP
I
5 min AMRAP: V-sit crunches x 12 Alternating single leg jackknife x 12 total Dynamic tall plank crunch x 12 total
J
1-mile Run
A
Run-Row-Bike-Jump rope
1 x 3:00
Prep
B
Mobilize 3
1-2 x through Bar dead hang 30 - 60 seconds Side lying open the book x 10 each Prayer stretch x 10
Prep
C
Stabilize 2
1-2 x through Full range front raise x 25 (palms down) Full range side raise x 25 (palms facing away) Scap pulls x 10
D
Medicine Ball Slam
3 x 5
E
Pull up/chin up
1 x MAX
F
Push-Up
1 x 100
G
3 grip lat pulldown
2 x 10
H
Brutality press
Arm Farm
I
2 x through 5 - 10 - 15 - 20 - 25 (BB or DB curls) 25 - 20 - 15 - 10 - 5 (BB or DB skull crusher) As the reps increase/decrease adjust the weight accordingly. I recommend picking a DB or BB for one movement and using the opposite for the other.
A
Run-Row-Bike-Jump rope
1 x 3:00
Prep
B
Mobilize 4
Mobiize: 1 x through Narrow good morning x 10 Wide good morning x 10 Wide stance t-spine twist x 5 each Forward lunge x 3 each Backward lunge with twist x 3 each Squat x 10 Prone snow angels x 10 Scorpion x 3 each Cat - cow x 5
C
Split switch hops
3 x 5
D
Side to side hops
3 x 5
E
BROAD JUMPS NON COUNTER MOVEMENT
1 x 10
F
Broad Jump
1 x 5
Circuit
G
3 rounds: rest 2-3 mins between rounds KB swing x 15 (decently heavy) Cardio x 2:30 mins (run, row, bike, jump rope, stair master) The effort for the 2:30 minutes of cardio should be relatively high!
Circuit
H
3 rounds: rest 2-3 mins between rounds Goblet squat x 15 (decently heavy) Cardio x 2:30 mins (run, row, bike, jump rope, stair master) Effort should be high!
Washboard abs
I
5 minute AMRAP (as many rounds as possible): Super V-up x 10 (on your back left arm right leg; right arm left leg; both arms & legs = 1 rep) Toe Touch x 20 Plank x 30 secs
Javy Ramirez
I have years of experience coaching people of all ages and abilities. My experience includes personal training youth, teen and adults. From there I got into the collegiate sector and worked with various teams to include soccer, football, hockey, lacrosse and many more! I have no doubt that I have the expertise to help you achieve your goals of moving well, moving fast and looking good doing it!
Give meaning back to your training, get inspired again, and together, let us realize the true potential of the human body
Get The Awakening
Melissa Mazur
Former collegiate athlete.
Verified Athlete""These workouts make me feel like I'm back in my prime as a collegiate athlete""
Rick Fresse
Weekend warrior
Verified Athlete""Since starting the program I have improved all the four big items I was looking for (strength, endurance, mobility and cardiovascular fitness) all while enjoying training again!""