30 minute fundamentals program. Tiara Ropiha 26/10

Full Body

03/05/2017

This is a full body workout with a frequency of up to 3 times per week. Example if you were to train on Monday, you then wouldn't train again until Wednesday and then Friday with 2 days rest. 1 on 1 off, 1 on 2 off. Objective of the program is to build muscular endurance and to develop correct motor patterns.

Video Sets Reps Weight Comment
spiderman rotation
 		1-2

Warm-up Spiederman
Tempo 1111
Rest 30 seconds
Deadlift
 		3 10-12

A1. Kettlebell Deadlift
Tempo 3020
5 levels of progression.
Level 1 - Wall RDL
Level 2 - Dowel RDL
Level 3 - Band Goodmorning
Level 4 - KB or Sumo Deadlift
Level 5 - Dumbbell Deadlift
Push up
 		3 8-10

A2. Push Up
Tempo 2120
5 levels of progression.
Level 1 - Hover
Level 2 - Serratus anterior push up
Level 3 - Incline push up ASIS
Level 4 - Inclune push up knee
Level 5 - Push up from floor
Step Ups
 		3 10-12

B1. Step ups
Tempo 3120
Rest 45 seconds

Bridge and Variations
 		3 10-12

Warm-up Barbell double leg bridge.
Tempo 2020
5 Levels of progression.
Level 1- Body-weight double leg bridge.
Level 2- Bodyweight double leg feet elevated bridge (on step).
Level 3 - Bodyweight double leg shoulder elevated bridge.
Level 4 - Bodyweight double leg shoulder and feet elevated bridge.
Palov Press Variations
 		3 10-12

C1. Body weight forward lunge.
Tempo 2020
5 levels of progression.
Level 1 - 1⁄2 Kneeling Pallof.
Level 2 - Body weight split squat.
Level 3 - Body weight front foot elevated split squat.
Level 4 - Body weight rear foot elevated split squat.
Body Weight Row
 		3 8-10

C2. - Inverted row (TRX/BB rack).
Tempo 3020
Rest 45 seconds