10 Week Power Play
Kari Sullivan Fitness & Wellness
Power Play is designed for individuals who feel a little lost in their fitness and their body.
This is THE program to come back to if you need to reconnect to YOU.
This program is the spark one needs to reignite their inner furnace, shift body composition, and increase confidence.
Body composition changes, those of gaining new muscle mass, will increase basal metabolic rate-super significant for long term health and fat loss.
Incorporation of Zone 2 cardio plus sprint interval training will support heart health, aerobic capacity, and mitochondrial health- all important to aging well!
Prep
A
Mobility & Dynamic Effort For Back & Biceps
Thermogenice Effort 3 minutes on your machine of choice, starting at an RPE of 4, then hitting 5, and finishing at a 6. Should not feel gassed after this. Nasal breathing should be able to be maintained throughout. Then move to Scorpions & Thread the Needle Adductor Rock Backs, about 8 per side for both movements. Then complete 2 rounds of the following: 15 Kettlebell Swings (may sub 10 long jumps) 15 Plate to overhead 10 Banded Pull Around
B
Pendlay Rows
10, 8, 6, 3
C1
Pull up
MAX, 8, 8, 8
C2
Cable bicep curl to center
15, 12, 10
D1
Kb bent over wide row
3 x 12
D2
1/2 kneeling single arm rear delt fly
3 x 15
D3
Weighted Decline Sit Up
3 x 20
Ab and Bicep Burnout (optional)
E
Complete 4 rounds with zero to minimal rest. 12 per side Copenhagen to Knee to elbow, can absolutely be on forearm! 12 (make em finish ugly) cable rope bicep curls
Recovery
F
Stretch it out: Back & Biceps
Head on back to scorpions and thread the needle, but this time, hold each stretch for 30-45 seconds. Bring your heart rate down and soak up all the work you just did.
Zone 2: 30 minutes
A
zone 2 goodness for 30 minutes. Your choice of activity. Remember, Zone 2 estimates are 220 - your age, then find 60-70% of that. At some point you''ll want off, but if you keep going you will reap the benefits. Usually leaves you feeling nicely energized, like a pick me up from caffeine but better.
Prep
A
Lower Body Movement Prep
If you're chilly, hop on a machine for 3 minutes, nasal breathing, increasing effort each minute while remaining in nasal breathing. Complete 2 rounds of: 90 90 leans x 8/side Malasana + push-up + runners x 5 Then 2 rounds of: Kettlebell swings x 10 Kettlebell goblet clean x 5 into kettlebell squat clean x 5
B1
Barbell back squats
10, 8, 6, 3 @ _ , _ , _ , MAX lb
B2
Dragon Flag
3 x 8
C1
Bulgarian split squats
6, 6, 6, 3 @ _ , _ , _ , MAX lb
C2
Deficit Calf Raise
3 x 8
D1
staggered stance squat to forward lunge
3 x 6
D2
Side plank knee to elbow (adduction)
3 x 8
Recovery
E
Stretching for Happy Legs & Hips
Whopper leg day so please please please take your time here and allow some of that tension to dissipate. Suggested stretches include: Forward fold Pyramid pose (option to add twist) Seated of standing figure 4 stretch Quad stretch (1/2 kneeling, couch stretch, or standing) Bent legged hamstring stretch with foot elevated
Prep
A
Chest Prep: Mobility & CNS Prep
Begin with Scorpions, adding an updog or scorpion if that feels best. About 5/side Then move to 2 rounds of the following: Beast, moving sideways x 10-20 steps per direction Dive Bomber x 6-8 Then 2 rounds of the following: Triphasic Push Up (1: slow down, quick up; 2: drop catch, quick up; 3: quick regular rep) Med Ball Chest Pass: Quick! sets of 8-10
B
BB Bench Press
10, 8, 8, 3 @ _ , _ , _ , MAX lb
C1
Dumbbell Chest Press
12, 12, 10
C2
Dumbbell Chest Fly, rotation at top
12, 12, 10
C3
Kettlebell Skullcrusher
3 x 12
C4
Tricep Dips, Knees at 90 Degrees
3 x 12
C5
Single Arm Sit Up to Overhead Press
3 x 10
Recovery
D
Stretch out your chest
Scorpion Happy Puppy Both for about 90 seconds
Prep
A
Accessory Back Day Prep
Begin with 2 rounds of mobility: Scorpions x 4/side Cactus arms x 8 Then move into the following for 2 rounds: Arch ups with scapular retraction x 10 Bentover scapular retraction to protraction x 10
B1
Straight Arm Pressdown
3 x 10
B2
Chin Up
MAX, 5, 5
C1
Cable upright row
3 x 10
C2
Cable rope bicep curl
3 x 10
C3
Single leg single arm cable row
3 x 10
D1
Prone Dumbbell Front Raise
3 x 10
D2
Prone Dumbbell Rear Delt Fly
3 x 10
D3
Reclined bicep curl
4 x 10
E
Thread the Needle Stretch
2 x 0:30
45 min Zone 2
A
Your choice of activity. Remember that this is a rough estimate but a formula to help you find Zone 2: 220-age = Max HR then find 60-70% of that. Aim to stay in nasal breathing, but right on the edge of needing to take a mouth inhale.
Prep
A
Peach Prep
Begin with a bit of mobility. 2 rounds of the following, adding anything else that your hips are craving: Weighted ankle/adductor stretch x 8-10/side Squat to forward fold x 8-10 Then begin to fire up the system with 3 rounds of the following: Long jumps x 6 Glute knee drives x 8/side Iso SL RDL Kettlebell toss off x 10 into SL RDL x 10
B
Barbell Deficit Deadlift
5, 5, 5, 5, 3 @ _ , _ , _ , _ , MAX lb
C
Smith Machine Hip Thrusts
10, 10, 10, 10, 3, 20 @ _ , _ , _ , _ , MAX, _ lb
D
Smith Machine Sumo Squat
3 x 10
E1
Smith Machine Curtsy Split Squat
3 x 10
E2
Smith Machine Good Morning
3 x 12
F
Seated Hamstring Curl
6 x 15
Recovery
G
Stretching for Happy Legs & Hips
Whopper leg day so please please please take your time here and allow some of that tension to dissipate. Suggested stretches include: Forward fold Pyramid pose (option to add twist) Seated of standing figure 4 stretch Quad stretch (1/2 kneeling, couch stretch, or standing) Bent legged hamstring stretch with foot elevated
Kari Sullivan
Kari has been in the fitness and training space for over 20 years. With a background in competitive sports, Kari trains her clients like the athletes they are. She specializes in women's strength training and nutrition, specifically focusing on how to build women up, both physically & mentally.
