30 minute fundamentals program – Sue Gyles

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.
Rest 45 seconds

Video Sets Reps Weight Comment
Stick Deadlift
 		3 10-12

A1. 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
Rest 45 seconds
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
Rest 45 seconds
Box Front Squat
 		3 10-12

B1. Goblet Squat
Tempo 3120
5 Levels of progression.
Level 1 - Body weight (BW) mid box squat
Level 2 - BW counterbalance parallel squat
Level 3 - BW counterbalance full squat
Level 4 - KB goblet box squat
Level 5 - Box squat goblet KB or DB
Rest 45 seconds
Bridge and Variations
 		3 10-12

B2. 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.
Rest 45 seconds
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.
Rest 45 seconds
Body Weight Row
 		3 8-10

C2. Chin up band assisted.
30X0
5 levels of progression.
Level 1 - 1/2 Kneeling Band Row 2 arms.
Level 2 - 1/2 Kneeling band row 1 arm.
Level 3 - Inverted row (TRX/BB rack).
Level 4 - "Chin up
assisted Machine".
Rest 45 seconds
Standing Tall Hamstring Stretch
 		2 5

D1. Hold for 20 seconds at a time.
Hip Flexor Box Stretch
 		2 5

D2. Hold for 20 seconds at a time.
Lying Leg Lowers
 		2 10

D3. Lower leg under controll.