10 by 10 GVT Brad M

Brad warm up drills

17/04/2020

below is what we discussed
Rail-
Release-
activate
inetegrate
locomtion= workout!

dion to do 2 day program with a two day variation

Brad 85 kilo floor press
5 parralel chins, 3, 2,

Video	Sets	Reps	Weight	Comment
SMR Exercises				Lower body rolls are 1Front hip- TFL Tensor Fascia latae 2- Hip flexor smash 3- quasds, calves and glutes Plus upper back rolling-see stretch below
Hip Flexor
Hip Flexor Box Stretch				variation- But the way i showed you with 5 on 5 off drive knee in flooor is best
Long Adductors Stretch				do the rockbacks
spiderman rotation
Bridge and Variations				once released activate with side clam, 1 leg bridge and the birdog- no video for that- this is on all 4's 1 arm and leg extend out
Hip Stability Side Clams
Tennis Ball Spine Roll				Releases upper body plus rotator cuff
5 way shoulder warm up [tutorial]				2Upper body warm ups
Bench T Spine Mobilizations				3- to do
Band Pull-Apart Variations with Tutorial				4- do the 3 way. Banded distractions with facepullapart with band pullapart Then portnstart is 10% of bench for 10 reps vary reps - and do 6 x6 second eccentrics on heavy bench day

a1-a2 10 by 10

b1-b2- 3-4 x 8-15 pending on how you feeling :-)

Video	Sets	Reps	Comment
Dumbbell Chest Press			A1- dumbell floor press
Dorian Row			a2
Kneeling Side Raise	3-4	8-15	B1-1 arm lean away raise
Decline Skull Crusher			B2-

Video	Sets	Reps	Comment
Front Squat	40		heels elevated
			slider leg curl
DB Rear Foot Elevated Split Squats	3	8-12	B1
Back Squat 1 1/4 pulse			this is an option

Video	Sets	Reps	Weight	Comment
Seated Dumbbell Shoulder Press				floor press
				what curl works right now
Bench Tricep Extension				b1- bench triceps b2- wrist curls

Try this for time- bout 3-4 mins a set w 90 sec rest- 20 minutes 2 x per week

19/04/2020

6-8 with rest pause extended set

Video	Sets	Reps	Comment
Palov Press Variations			warm ups withother lower body drills
Barbell Box Squat	70k	7-7/ 8-4	A1
Lying Leg Curl (Hamstrings)			A2 Reverse leg
Barbell Bench Press	53	7-3 x 2	B1. shoulder width with 15 degree
Chin Up Variations	4	4	B2. PUll Grip
Barbell Shoulder Press			C1. 80 deg db sh press
Prone Row			C2. wide 'elbow' row

19/04/2020

Day 2 dion

Video	Sets	Reps	Weight	Comment
Sumo Deadlift (plus a small tutorial)				A1
Fitball Rollouts (Wheelbarrow)