BAMBU BUILD 💪🏼

Reps In Reserve (RIR) Explained

For this program, we’ll be using the RIR tool, aka "Reps in Reserve" to progress each week and to set the expectations and intentions with intensity and how each movement should feel. Your training sessions should feel challenging, and you should also be focusing on feeling like the intended muscle/muscle group has been worked and is a bit fatigued or pumped. It’s important to understand that your training intensity across this next cycle will be a vital influence on building and reshaping your muscles. You want to be taking all working sets across the strength & hypertrophy sessions to within 1-3 reps of technical failure. There will be specific ranges prescribed each week that you’re intended to focus on and follow. Training within 1-3 reps in reserve of technical failure will stimulate a hypertrophic response, aka muscle growth. WHAT IS RIR? RIR is Repetitions In Reserve (RIR). RIR is a tool used to describe how challenging an exercise is supposed to feel by the number of reps you have left in the tank after completing a set with the weight/load you're using, or in other words, how many more reps could you have done before reaching failure on a set. RIR 0 - maximal effort RIR 1 - 1 repetition left RIR 2 - 2 repetitions left RIR 3 - 3 repetitions left RIR 4-6 repetitions left RIR 6-8 - light effort RIR 8-10 - no effort

Tempo Explanation & Intention

Getting the most from your workouts is about more than just continually adding load or feeling like you "worked hard" and "got a pump." The application of training variables MASSIVELY impacts the potential results you can get from any workout, and one of the most critical training variables in hypertrophy training that is often overlooked is the use of TEMPO. Tempo is a great way to ensure there is time spent under muscle tension, this is a big component in hypertrophy training. You can completely change the effects of an exercise just by changing the tempo alone. Don’t short-change your possible results, if you’re not sure of how a tempo reads, please message me to double check. The tempo speeds are programmed with intention and will greatly affect how a movement feels and the stimulus of the movement; please never assume and just ask :) Tempo will always read in the following way: First number = the eccentric/lowering/ descent of a movement (this is movement dependent, for example a back squat will start with the eccentric/lowering, but a deadlift will start with the concentric/raising). Second number = the time spent in the bottom position of the movement/lift. Third number = the concentric/raising part of the movement, or the time it takes to get to the top of the lift. Fourth number = the contracted/pause at the top of the movement/lift before initing the next rep.

Complete 2-3 rounds of the following: 5/ea. Lizard Lunge Stretch w/ Rotation 5 B-Stance Bodyweight Good Mornings 10 Glute Bridges 5/ea. Glute Bridge March

Kas Glute Bridge

3 x 15

Glute Focused Angled Leg Press

3 x 12

Dumbbell B-Stance RDL

3 x 10

Cable Kickback

3 x 15

Abductor Machine

3 x 15

Garhammer Crunch

3 x 15

Option to take 2-5 minutes to walk on the treadmill, outside, or use spine bike to cooldown. Grab your water bottle and chug some water. Recommend stretches post session/evening: - Standing Forward Fold - Triangle Stretch (Variation 1 or 2) - Half Kneeling Hamstring Stretch - Pigeon Stretch

Complete 2-3 rounds of the following: 5/ea. direction Forward & Backward Arm Circles 5 Banded Pass Throughs 5/ea. Banded Pull-Apart (Pronated & Supinated) 5 Standing Banded Chest Fly 5 Banded Strict Press

Dips

2 x MAX

30 Degree Incline Smith Machine Shoulder Press

3 x 10

Alternating Dumbbell Bench Press (Top Down)

3 x 10

High-to-Low Cable Fly

3 x 12

1 1/4 Dumbbell Lateral Raise

3 x 12

Overhead Rope Tricep Extension

3 x 15

Close grip Push-ups

2 x MAX

Option to take 2-5 minutes to walk on the treadmill, outside, or use spine bike to cooldown. Grab your water bottle and chug some water. Recommend stretches post session/evening: - Thread The Needle - Anterior Shoulder Stretch - Internal/External Shoulder Stretch - Assisted Lateral Neck Stretch - Spend 5-15 minutes flowing through the given stretches. -Aim to hold each stretch/side for 30-60s before switching.

Complete 2-3 rounds of the following: 5/ea. Direction Scapular CARS 5/ea. Bodyweight Y-T-W (Y+T+W = 1 rep) 5/ea. Half Kneeling Banded Rotation Press (pause with arm straight at the top of the press for 2-3s) 10 Banded Seat Row

Neutral Grip Pull-up

Single Arm Chest Supported Pulldown

3 x 10

Rear Delt Cable Fly

3 x 15

MAG Grip Pull Down (Upper Back Focus)

3 x 10

EZ Bar Curl

3 x 15

Tall Kneeling Cable Face Pull

3 x 15

High Cable Curl (Elbows Forward)

3 x 12

Option to take 2-5 minutes to walk on the treadmill, outside, or use spine bike to cooldown. Grab your water bottle and chug some water. Recommend stretches post session/evening: - Banded Chest Stretch - Half Kneeling Banded Lat Stretch - Banded Tricep Stretch - Spend 5-10 minutes flowing through the given stretches. - Aim to hold each stretch/side for 45-60s each side before switching.

Complete 2-3 rounds of the following: 5/ea. Leg Swings Forward/Backward/Lateral 5/ea. 90/90 Hip Rolls to Kneeling 5/ea. Sampson Stretch 5/ea. Kettlebell Groin Weight Shift (hold for 3s in shifted position)

Quad Focused Hack Squat

3 x 10

Trap Bar Deadlift

3 x 10

Leg Extension

3 x 12

1 1/4 Goblet Cyclist Squat

3 x 10

Machine Seated Calf Raise

3 x 15

Sprinter Crunch

3 x 25

Active Copenhagens (Short Lever)

Option to take 2-5 minutes to go for a cool down walk on the treadmill or outside to shake your legs out. Grab your water bottle and chug some water on your walk. Recommend stretches post session/evening: - Half Saddle Stretch (right & left) - Half Kneeling Adductor Stretch (right & left) - Calf Stretch - Spend 5-15 minutes flowing through the given stretches. -Aim to hold each stretch/side for 30-60s before switching.

Complete 2-3 rounds of the following: 5 Sprawls 5/ea. Tall Plank Alternating Toe Taps 5 Plank Shoulder Taps (right + left = 1 rep) 5 Plank Up/Downs (up & down = 1 rep)

Dumbbell Crush Press

3 x 12

Single Arm Dumbbell Row

3 x 10

Cable Y Raise (Machine Facing)

3 x 15

Crossbody Cable Tricep Extension

3 x 15

Seated Dumbbell Shoulder Press

3 x 10

Dumbbell Pullover

3 x 12

Dumbbell Spider Curl

3 x 12

Incline Dumbbell Tricep Extension

3 x 12

Plate Front Raise

3 x 12

Option to take 2-5 minutes to go for a cool down walk on the treadmill or outside to shake your legs out. Grab your water bottle and chug some water on your walk. Recommend stretches post session/evening: - 90/90 Chest Stretch - Bicep Stretch w/ Stick - PVC Shoulder Compression & Extension - Upper Back Stretch over Med-ball with stick - Spend 5-15 minutes flowing through the given stretches. -Aim to hold each stretch/side for 30-60s before switching.

Didn't get to all of the programming this week? Consider using today as a make-up day, only if you feel you have the extra energy and motivation to give. If your body is sore, or you're feeling fatigue, then leave what you didn't get to and use this time to recover and rest. If you've dedicated the last five days towards training, use today to fully rest, taking the necessary time to stretch any areas of your body that are sore from this week's training. Don't neglect this, it's important! Overtraining and not taking the necessary time to recovery will not lead you closer to your goals, in-fact overtraining will lead you further away from achieving your goals and success. If your body needs some extra TLC, jump into the stretching and mobility session provided. If you're an advanced athlete who is use to training 6 days a week, jump on over to one of the other programs and hit one of the different Saturday sessions programmed. Have a great weekend Team, see you on Monday!

Every minute on the minute, continuously flow through the following movements for desired rounds: Minute 1: Cat Cow Minute 2: Quadruped Thoracic Rotations Minute 3: Seal Stretch Minute 4: Childs Pose Minute 5: Two Knee Spine Twist Minute 6: Frog Stretch Choose to complete 2-5 rounds. 2 rounds = 12 minutes 3 rounds = 18 minutes 4 rounds = 24 minutes 5 rounds = 30 minutes Record total rounds you decided to flow for today.

Didn't get to all of the programming this week? Consider using today as a make-up day, only if you feel you have the extra energy and motivation to give. If your body is sore, or you're feeling fatigue, then leave what you didn't get to and use this time to recover and rest. If you've dedicated the last five days towards training, use today to fully rest, taking the necessary time to stretch any areas of your body that are sore from this week's training. Don't neglect this, it's important! Overtraining and not taking the necessary time to recovery will not lead you closer to your goals, in-fact overtraining will lead you further away from achieving your goals and success. If your body needs some extra TLC, jump into the stretching and mobility session provided on Sunday. Have a great weekend Team, see you on Monday!