Sex & Zombies: Essentials (Home Gym)
Sex & Zombies
Strength & Conditioning, General Fitness, Tactical, Personal TrainingStemming from the popularity of the original "Sex & Zombies" program, the 3-day version offers a simpler & more streamlined approach to elite fitness. Like the original S&Z program, I incorporate a unique blend of exercises. However, this program is built for people who have limited time and equipment. Whether you're newer to training or simply don't have a lot of time to commit right now, this program is a great option for you to get as fit as possible in about 2-3 hours per week (3 x 45-60 minute sessions on average). This can also be a great fit for athletes managing another sport (like distance runners) who don't want training to become a full time job.
You will need access to a basic home gym set-up (barbell, DBs, adjustable bench, some resistance bands).
A1
Copenhagen Plank Dip
2 x 10
A2
Hatfield Single Leg Calf Raise
2 x 10
A3
Lunge Jumps
10, 5, 5
B1
Snatch Balance
1 x 3
B2
Back Squat
10, 5, 5
B3
Kroc Row
3 x 10
C1
Single Leg Hamstring Bridge
2 x 10
C2
JM Press
2 x 10
C3
Barbell Bicep Curl
Conditioning
D
To add a conditioning program, subscribe to the full training bundle! Please note that your conditioning program will not automatically appear on your calendar. First, make sure the program you want to follow is toggled ON. Then, click/tap the "plus" sign in the bottom right corner of your calendar and follow the prompts to "add program" and select a start date.
A1
Barbell Roll Outs
2 x 10
A2
DB Power Snatch
8, 5, 5
A3
Plate Loaded Neck Flexion
2 x 10
B1
Incline Bench Press
2 x 8
B2
Chin-Up
2 x 10
C1
Wall Posted Single Leg RDL
2 x 6
C2
Incline Lateral Raise
2 x 10
C3
Seated External Rotation
1 x 8
Conditioning
D
To add a conditioning program, subscribe to the full training bundle! Please note that your conditioning program will not automatically appear on your calendar. First, make sure the program you want to follow is toggled ON. Then, click/tap the "plus" sign in the bottom right corner of your calendar and follow the prompts to "add program" and select a start date.
A1
Pogo Jump
3 x 30
A2
3-step vertical jump
1 x 10
A3
Forearm Supported Wrist Curl
2 x 10
B1
Romanian Deadlift (RDL)
2 x 6
B2
DB Z Press
2 x 10
C1
Landmine Sissy Squat
2 x 10
C2
Side Lying Tricep Extension
2 x 10
C3
Preacher Hammer Curl
2 x 10
Conditioning
D
To add a conditioning program, subscribe to the full training bundle! Please note that your conditioning program will not automatically appear on your calendar. First, make sure the program you want to follow is toggled ON. Then, click/tap the "plus" sign in the bottom right corner of your calendar and follow the prompts to "add program" and select a start date.
Alec Blenis
I've been a full time coach in the hybrid/GPP space since 2014!
When you join a team you’re getting more than programming, you’re joining an online community.
Sex & Zombies: Essentials (Home Gym)
Sex & Zombies: Essentials (Home Gym)
Sex & Zombies: Essentials (Home Gym)
