Jacked Street

From the Desk of John Welbourn

I am really liking the training cadence that evolved for Density. So I want to continue using this training approach with a constant stream of intensity Shadow sets, ascending/descending volume, drop sets and clusters. I am digging that Mondays are different each week so I can end up hitting the same training group twice every 3 weeks. The extra trunk work mixed with aerobic work is paying dividends. I am feeling a ton of momentum heading into the 2022, so lets strap in and let M/D take us into 2022. Hit me up if you have any questions and remember to tag me on social @johnwelbourn for training feedback, coaching or if you have something funny or ironic to share. There has never been a time where they were is more content on the social that makes me stop and scratch my head. John

Band Resisted Dead Bugs - Hands to Feet

3 x 1:00

Physioball Hamstring Curl

3 x 10

Side Pillar with Reach Under

3 x 10

Dumbbell Bulgarian Split Squat

3 x 10

Heel Elevated Bulgarian Split Squat

3 x MAX

Bench Adduction

3 x 8

Back Squat

12, 10, 8, MAX

Banded Anterior Tibialis

2 x MAX @ 60

Standing Calf Raises w/ Single DB

2 x 50

From the Desk of John Welbourn

I want to use some heavy dumbbells for the M/V and a barbell for the Shadow sets. Then some dedicated arm work, because you know I love the arm work. And 20 minutes of aerobic work if you have time. Remember to post up your working sets for feedback/coaching and tag me on social @johnwelbourn for virtual high 5s and feedback. John

Deficit Push Ups

3 x 20

Dumbbell Floor Chest Flys

3 x 20

Banded Tricep Extension

3 x 20

Band Resisted DB Floor Press/Flies

4 x 12

Parallel Bar Dips

4 x MAX

Heavy Partial DB Lateral Raise

4 x 8

Incline Barbell Bench Press

12, 10, 8, MAX

Hammer Kickbacks

3 x 20

Alternating Hammer Curls

3 x 12

Echo/Assault/Implement of Choice

1 x 20:00

From the Desk of John Welbourn

Aerobic work and that trunk work. Helps to have a midsection of iron when banging heavy weights. Hit me up with questions and tag @johnwelbourn on social. John

Cardio

1 x 20:00 @ MAX

KB Supported Dead Bugs Feet

3 x 10

KB Supported Dead Bugs Hands

3 x 10

Kneeling Landmine Twist

3 x 20

Superman Holds

3 x 60

From the Desk of John Welbourn

I want to do some prep work to get that back ready for the full onslaught we have later in the training day. I want to hit the M/V work and get a nice back pump heading into the rack pulls. On the rack pulls, I want you to engage the lats before every pull. Think about pulling the bar tight to the shins, engaging the lats and pull. Focus on the lats. Then some arm work to finish it up. John

Meadows Rows

3 x 10

Seated One Arm Banded Row

3 x 20

Banded Shrugs

3 x 20

Dumbbell Incline Rows

4 x 12

Band Assisted L Pull Up

4 x 12

Dumbbell Shrugs

4 x 12

Rack Pulls

12, 10, 8, MAX

Seated Barbell Curl

3 x 12

Alternating Dumbbell Bicep Curls

3 x 12

From the Desk of John Welbourn

You can take a rest day today or move Saturday to today. I have been flexing this day depending on my Friday and Saturday schedule. John

Pillar to Plank Press Up

4 x 10

Banded Thoracic Rotations

4 x 10

Elevated Hip Bridge

4 x 10

Front Foot Elevated Hip Extension Lunge

4 x 10

Cardio

1 x 20:00

From the Desk of John Welbourn

Focusing on the glutes, quads and hip flexors today on M/V. Remember, be smart and tag me in social @johnwelbourn. Please post up your working sets for technique/form feedback. John

Chin Ups

3 x 8

Single Leg DB RDL

3 x 10

Incline Bench Rear Delt Fly

3 x 12

Weighted Barbell Hip Thrust

4 x 12

Front Foot Elevated Hip Extension Lunge

4 x 12

Partial Squat w/ No Lockout

4 x 12

Bench Adduction

4 x 8

Incline Bench Shrugs

4 x 12

Rest Day

For Completion