FAT LOSS
Fortitude Gym HQ
Strength & ConditioningFORTITUDE FAT LOSS
Designed for athletes / clients looking to develop strength and lean muscle mass, our Fat Loss Program uses German Body Composition (GBC) concepts with the implementation of traditional strength training movements.
Advanced utilization of Sets, Reps, Load, Tempo, & Rest Periods are designed to build muscle and enhance fat loss while alternating between Accumulation and Intensification Mesocycles.
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Inplace A
Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep
C1
Split Squat: FFE: DB
3 x 12
C2
Pull Down: Supinated: Medium
3 x 12
C3
Deadlift: Romanian: DB
3 x 12
C4
OH Press: Seated: DB
3 x 12
C5
Squat: Hack: BW
3 x 15
C6
Row: Prone: 45 Degree: DB
3 x 15
Recovery
D
Post Stretch: Wall A
Hold Each Position For 60 Seconds Each: Straight Leg Hamstring Straight Leg Glute V-Sit Squat - Arms Pushing Knees Out
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Stick A
You will need the following for this series: 1" Round x 3' PVC Dowel or Broomstick Complete 5 Reps For Each Of The Following Movements: Internal Rotation Overhead Pulldown Single Arm Shoulder Rotations In Line Lunge Counter Balance Squat
C1
Squat: Goblet: DB
3 x 12
C2
Bench Press: DB
3 x 12
C3
Leg Curl: Glute Roller
3 x 12
C4
Row: Inverted: Pronated: Medium
3 x 12
C5
Lunge: DB
3 x 12
C6
OH Press: Z: DB
3 x 12
Recovery
D
Post Stretch: Static Band A
Hold Each Position For 20 Seconds: Hamstring Hip Flexor Quad Glute
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Inplace A
Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep
C1
Split Squat: FFE: DB
3 x 12
C2
Pull Down: Supinated: Medium
3 x 12
C3
Deadlift: Romanian: DB
3 x 12
C4
OH Press: Seated: DB
3 x 12
C5
Squat: Hack: BW
3 x 15
C6
Row: Prone: 45 Degree: DB
3 x 15
Recovery
D
Post Stretch: Wall A
Hold Each Position For 60 Seconds Each: Straight Leg Hamstring Straight Leg Glute V-Sit Squat - Arms Pushing Knees Out
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Stick A
You will need the following for this series: 1" Round x 3' PVC Dowel or Broomstick Complete 5 Reps For Each Of The Following Movements: Internal Rotation Overhead Pulldown Single Arm Shoulder Rotations In Line Lunge Counter Balance Squat
C1
Squat: Goblet: DB
3 x 12
C2
Bench Press: DB
3 x 12
C3
Leg Curl: Glute Roller
3 x 12
C4
Row: Inverted: Pronated: Medium
3 x 12
C5
Lunge: DB
3 x 12
C6
OH Press: Z: DB
3 x 12
Recovery
D
Post Stretch: Static Band A
Hold Each Position For 20 Seconds: Hamstring Hip Flexor Quad Glute
Sal Alosi
Sal Alosi has been a leader in the Strength & Conditioning field for the past 20 years working in private, collegiate, and professional settings. Currently the owner. founder, and head coach at Fortitude Gym HQ in Chandler, Arizona.
If you want to gain lean body mass and decrease fat GERMAN BODY COMPOSITION is for you!
Get FAT LOSS
Michele
Coffee Snob
Verified Athlete"I love this program!"
Lisa B
Garage Gym Connoisseur
Verified Athlete"As a working mother of two, I highly recommend Fortitude’s program to any female looking to get in shape and feel strong."
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FAT LOSS
FAT LOSS
FAT LOSS
