3 Day Program

Exercise Plan

Prior to each workout follow your 4 Steps to Warm Up!  Start with foam rolling prior to continuing into the following workouts.  30-60 seconds per exercise or until you feel comfortable with recognizing the exercise or performing the movement.  That is the simple measure of a warm up… When you feel ready!

Flexibility Worksheet

  • Standing Anterior Deltoid and Elevator Scapula Stretch

    This is a bigger bang stretch. Standing in front of the wall place your hand on the wall with fingers up and bring opposite leg forward, whilst trying to remain neutral . Turn your head away and towards your underarm and feel the stretch through the neck/ trap region, through the shoulder and into the […]

  • Tfl and Internal Hip Rotator Test/ Stretch

    Lying on your back cross the bone on the outside of your ankle across the top (in the groove above) of the other knee. Turn over face down and see how high your bony point of the hip is away from the ground (the anterior superior illiac spine). This also will provide you with a […]

  • 4 Point Piriforma Stretch

    The Pirifomis can be difficult to stretch on your own as there needs to be a force on the upper leg bone (femur) back towards the posterior capsule of the hip. Therefore using the floor to put pressure back into the hip helps us do this.These instructions are for the picture on the right as […]

           

Stabilize the Stabilizing Joints!

You can perform all of these exercises if needed or try splitting them up as follows;

Perform this as a circuit of 1-2 sets of 10 reps (or 60 seconds) with no rest and a slow tempo of a 4/4 count up and down.

Day 1

  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with your knees at 90 degree’s. Gently draw in your abdominals trying to make your belly button smile. Squeeze your glutes and drive your hips to the ceiling through your heels. Hold the contraction at the […]

Day 2

  • Lying Leg Lowers

    Starting Position- Begin lying supine with legs in a doorway, flex both hips and extend knees. Place one foot on wall with hip flexed and knee extended for slight stretch. The opposite hip is flexed with the knee extended for a slight stretch. Your hands should be placed with palms up by your side and […]

           

Mobilise the Movement Joints!

  • Mckenzie Press Up

    For many of us who sit during the day this exercise will take the pressure off of your discs and help lengthen the spine. Not a good exercise if in pain or if you have tight lower back muscles, as this is shortening them further as they are contracting! For those with rounded backs,  flexed […]

           

3 Day Strength Specifc

Legs – day 1: quads and calves
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell front squat with heels elevated 3-4 6 42×0  2min
B1 Dumbbell Bulgarian split squat 3-4  6 each side 31×0 10 sec
B2 Dumbbell walking lunge 3-4 20 steps Dynamic 2min
C1 Standing calve raise 3-4 12-15 reps 31×1 1min
Pressing – day 2: chest, shoulders and biceps.
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell incline 45 degree bench press 3-4 8-10  31×1 1min
B1  Dumbbell incline fly 30 degree 3-4 10-12 31×1 10 sec
B2  Dumbbell incline 30 degree press 3-4 8-10 31×1 2min
C1  Standing single   dumbbell press – bench support 3-4 6-8 31×1 10 sec
C2  Seated Poliquin side raise 3-4 8-10 31×1 2min
D1  Preacher dumbbell curl 3-4 6-8  31×1  Rest 10sec
D2  Seated dumbbell curl 6-8  31×1  Rest 2min

 

 

Pulling – day 3: back, hamstrings and triceps  
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell deadlift 3-4 6  41×0 2min
B1  Chin – up shoulder width supinated 3-4 6 31×0 2min
C1  Dorian row 3-4 6 31×1 10 sec
C2  One arm dumbbell row 3-4 8 31×1 2min
D1  Parallel dip 3-4 6-8 31×1 Rest 10sec
D2  Close grip skull crusher 3-4 6-8 31×1 Rest 2min

 

 

 

 

 

 

 

 

 

 

 

 

           

3 Day Muscle Size Superset Split

Legs – day 1: quads hamstrings and calves
Exercise Order Exercise Sets Reps Tempo Rest
A1 Barbell back pendulum squat with heels elevated 45 degree 3-4 6-8 42×0  2min
B1 Roman deadlift 3-4 6-8 3110 2min
C1 Front Barbell Bulgarian split squat 3-4  8-10 each side 31×0 10 sec
C2 Reverse curl 3-4 20 steps Dynamic 10 sec
C3 Single leg curl 3-4 6-8 31×0 2min
D1 Rope cable crunch 3-4 8-10 31×1 10sec
E2 Standing calve raise 3-4 15-20 reps 2×10 1min
Pressing – day 2: Shoulders and Arms.
Exercise Order Exercise Sets Reps Tempo Rest
A1 Military press Barbell 3-4 8-10  31×1 1min
B1  Arnold press DB 3-4 6-8 31×1 10 sec
B2  Lateral DB side raise 3-4 10-12 31×1 2min
C1 High incline  dumbbell curl 3-4 6-8  41×1 1min
C2  Standing Ezy bar curl 3-4 10-12 31×1 10 sec
D1 Decline Close grip skull crusher 3-4 6-8 31×1 2min
D2  Standing rope over haead extension 3-4 10-12 31×1 10 sec

 

 

Pulling – day 3: back and chest  
Exercise Order Exercise Sets Reps Tempo Rest
A1 Chin – up shoulder width supinated 3-4 6-8  41×0 2min
B1  WG lat pull 3-4 6-8 31×0 2min
C1 Prone BB row underhand – grip 3-4 8-10 31×1 10 sec
C2 WG BB upright row 3-4 8 31×1 2min
D1 Incline 45 Barbell close -grip bench press 3-4 10-12 31×1 10sec
D2 DB pullover   3-4  6-8  3110   2min
E1 DB 30 Incline fly   3-4  8-12  4110  10sec
E2 DB 30 press   3-4  8-12  3110  2min

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

           

3 Day German Volume Training (10 reps x 10 sets)

German Volume Training Program  (steve thornett)

Hypertrophy and muscular endurance (only do for a short period of time as this is metabolic conditioning and needs to be accompanied with strength training so either use for 3 weeks max or in conjunction with strength training)

Day 1- Squats / Rotations/ Vertical Pulls/ Core

Exercise Order Exercise Reps Sets Tempo Rest
A1 Heels Elevated Goblet Squats 10 5 31×0 30 s
A2 ½ Knealing High to low Chop 10 5 each 2140 30s
B1 Pendulumn Squats 10 5 each 3120 30s
B2 Bench EZ Bar Pullover 10 5 4020 30s

 

Day 2- Deadlifts/ Horizontal Pressing / Elbow Flexion

Exercise Order Exercise Reps Sets Tempo Rest
A1 Rack Deadlifts 10 10 30×0 30 s
A2 D/B Bench Parallel Press 10 5 31×0 30s
B1 Sumo Deadlifts 10 4 30×0 30s
B2 Barbell Push Ups 10 4 31×0 30s
C1 Tall Knealing Dumbell Curl   4    
C2 Wheelbarrow FB Rollouts   4    

 

Day 3  Rows/ Vertical Push/Rotations/  Core/ Elbow Extension

Exercise Order Exercise Reps Sets Tempo Rest
A1 Body Weight Rows 10 5 30×0 0 s
A2 Spiderman Rotations 10 5 31×0 30s
B1 ½ Knealing High Rows 10 4 30×0 30s
B2 Either wall slides or ½ Knealing Military Press 10 4 31×0 30s
C1 Dumb bell Lying Tricep extension 10 4 31×0 0s
C2 Band Anti Rotation Press 10 4 2020 30s


           

3 Day Muscle Strength and Size (5 x 5's)

5×5’s Strength Program for strength and size

Do a total of 6 sessions for each workout and then change programs . I,e go to the 10 x10  German Body Composition Program

Day 1- Squats / Rotations/ Vertical Pulls/ Core

Exercise Order Exercise Reps Sets Tempo Rest
A1 Bulgarian Split Squats 5 5 31×0 0 s
A2 ½ Knealing  Anti Lateral Flexion Band Press 10 4 each 2140 120s
B1 Pendulumn Squats 5 5 3120 30s
B2 Bent arm D/B Pullover 8 4 4020 100s

 

Day 2- Deadlifts/Elbow Flexion and Extension

Exercise Order Exercise Reps Sets Tempo Rest
A1 Conventional Deadlifts 5 6 30×0 120 s
B1 One arm Preacher Curl 5 5 31×0 60 s
B2 Parallel Bar Dips 5 5 31×0 60s
C1 Reverse Hyper extensions 10 3-5 31×0 30s
C2 Wheelbarrow FB Rollouts 10 3-5 31×0 30s

Try to add a set a week for B exercises

Day 3  Horizontal Rows and Presses

Exercise Order Exercise Reps Sets Tempo Rest
A1 Pull Grip Chin Ups 5 5 30×0 60-90s
A2 30 Degree Incline Bench Press 5 5 31×0 60-90s
B1 Standing Cable Rows (wide stance) 5 5 30×0 60-90s
B2 45 degree Dumbbell Supinated Press 5 5 31×0 60-90s