Ajahzi Gardner - SlimThicc Training Guide
Ajahzi Gardner - SlimThicc Training Guide
Ajahzi Gardner - SlimThicc Training Guide
Welcome 1-5
Intro to Cutting 2
Health & Wellness 3
Motivation/Discipline 4
Tracking Progress 5
Glossery 116-153
DISCLAIMER
Product Disclosure
Thank you so much for your support and trusting me to guide you
through this next phase in your fitness journey. This program will
provide you with everything you need to know to have a successful
cut these next 12 weeks, as well as the knowledge necessary to
continue achieving your goals throughout the course of your fitness
journey. I want to make this process as enjoyable and educational as
possible.
Why SLIMTHICC ?
Fitness has become a huge trend in society over the last few years,
especially for physique, or #bodygoals. My main focus for this
program and what I stand for is health and wellness. I want to help
you become the happiest, healthiest, best possible version of
yourself. Health and wellness is a lot more than just exercise and
counting calories, it consists of a healthy mind, body, and soul. Your
mental health is just as important as your physical health! While the
gym and these workouts might make you feel great, aka those post
workout endorphins, you need to also make yourself and your
happiness a priority. Stress can play a huge role in the prevention of
weight loss due to the increase in cortisol levels. Be sure to minimize
your stress as much as possible, surround yourself with good
company and a good support system (I got you girl!), and to focus on
doing things that make you happy. Another important factor that
affects your health is your rest and SLEEP. Good sleep is extremely
important, not only for brain and cardiovascular health but for
recovery of those muscles after you smash these workouts! The
program has 2 rest days in the split which should prevent overtraining
and over-exhausting yourself. Lack of adequate resting/sleeping can
significantly affect your performance in the gym, as well as your
progress. I don’t want you to only be making progress on the scale or
in the gym, I want you to progress in all aspects of life!
MOTIVATION/DISCIPLINE
Motivation will come and go, it’s inevitable! “How do you stay
motivated?” is my most frequently asked question and the answer is
that I don’t. You need to make your goals and your health a priority
because no one else can/will do it for you. One thing I always remind
myself is that I will never regret a workout. Yes, it can be hard to get
to the gym, and yes, you might not be having the best day, but
chances are that a workout will only make you feel better! Not only
will those post-workout endorphins keep flowing, but that feeling of
working toward/accomplishing your goals is something you can’t
beat. Every single day is fresh start to work toward the best version of
yourself, take advantage! Build long-term healthy habits that you can
maintain after the next 12 weeks! Of course, I want this experience to
be enjoyable for you but you’re going to need to work hard to achieve
your goals.
TRACKING PROGRESS
There is a huge variety of ways to track progress and the best way is
whatever one you prefer! You can use a scale, tape measure, body fat
percentage, progress pictures, how your clothes fit, and most
importantly how you feel. I would definitely make how you’re feeling
your number one priority. The number on the scale could be dropping
and you might love how you look in the mirror but if you’re feeling
awful then something needs to change. The scale can be such an
inconsistent measurement of progress for a variety of reasons. Body
weight fluctuates a ton especially for women, as well as the fact that
throughout this program you might make some changes in your body
composition, meaning you might be developing some muscle mass
while you’re losing fat which could prevent a huge decrease in the
number on the scale. If you are the kind of person that lets the
number on the scale dictate how you feel about yourself and allow it
to discourage you then don’t feel obligated to weigh yourself. I didn’t
weigh myself my entire 6-month bulk because I didn’t want the
number on the scale to keep me from working toward my goals.
Progress is progress regardless of what any number tells you.
Progress Pictures
Our bodies are VERY smart and work hard to keep us functioning
efficiently. Metabolic adaptation is the term used to explain the
changes made in our metabolism under different caloric intake and
expenditure. You might have heard people refer to this concept as
“metabolic damage,” or ruining your metabolism due to a deficit. Your
metabolism does not get damaged, it simply adjusts to your caloric
intake and expenditure to keep you alive and well. If you are
significantly undereating, you body can adjust to this intake and try to
hold on to any extra weight or fat for energy storage since your body
is not being provided with enough calories and nutrients. Metabolic
adaptation is important because this explains why your cut should be
slow and steady! As you gradually increase your caloric expenditure
and decrease your caloric deficit, not only are you maintaining a
healthy energy balance for a healthy functioning body, you are also
preventing metabolic adaptation by leaving plenty of time for macro
and cardio adjustments.
MACRONUTRIENTS
Fats are also used for to fuel your body, as well as:
FATS: cell growth, absorbing nutrients, and producing
9 cal/g hormones - which makes fat intake very important
for women’s health.
Saturated
Trans
Monounsaturated
Polyunsaturated
FATS:
whole eggs, cooking oils, dairy, avocados,
GROCERY LIST
CARBS:
oatmeal, brown rice, jasmine rice, rice
cakes, whole wheat pasta, whole wheat
bread, whole wheat tortillas, potatoes,
sweet potatoes, vegetables, fruits
PROTEIN:
lean meats, meat substitutes (Beyond
Meat, Gardein), tofu, tempeh, fish, beans,
legumes, egg whites, greek/skyr yogurt,
cottage cheese, protein pancakes (Kodiak
Cakes, Flap Jacked), protein powder
SUPPLEMENTS
PERSONAL REGIMEN
Morning:
I start every morning off with a refrigerated probiotic, as well as
PEScience TruMulti, TruCreatine, and Omega 3s.
Workout:
I take 1 scoop of PEScience Prolific and 1 scoop PEScience High
Volume together as my preworkout (stacking with high volume just
provides a better pump). I use BCAAs (PEScience Amino IV) every so
often and drink it throughout my workout.
General:
On days where my protein intake is low, I will do a protein shake with
PEScience Select (gourmet vanilla) or Vegan Select Protein (cinnamon
delight).
10 x (YOUR WEIGHT (KG))+ 6.25 x (YOUR HEIGHT (CM)) - 5 x (YOUR AGE) - 161 = BMR
Conversions:
Weight in kilograms: Weight in pounds / 2.2
Height in centimeters: Height in inches x 2.5
TDEE is the amount of calories you typically burn per day from your
basal metabolic rate and including all daily activities - ex. working,
gym, walking, standing, etc.
Activity Factors:
Light Activity (1-3 days per week, sedentary job): x 1.375
Moderate Activity (3-5 days per week, sedentary job): x 1.55
Heavy Activity (6-7 days per week, active job): x 1.725
ADJUSTING CALORIES
10% deficit:
Your TDEE x .1 = “X”
Your TDEE - “X” = Deficit calories
Maintenance = Your TDEE
CALCULATING MACROS
Rest of calories
CARBS: Protein calories: Protein Intake (g) x 4 = “A”
4 cal/g Fat calories: Fat Intake (g) x 9) = “B”
A + B = “C” (Calories from proteins and fats)
Total Calories - “C” = “D” (Calories left for carbs)
“D” / 4 = Carb Intake (g)
SAMPLE
10% DEFICIT
FINAL MACROS
NOTE: These macros might be higher than calories you have received
from macronutrient calculators or any other sources. This calculation is
based solely on math and your body. It should be fairly accurate in
regards to your nutrition intake. IF you have been significantly
undereating compared to the macros you calculated, you have choice
to gradually increase your calories over the duration of the 12 weeks
(reverse diet) or jump to your new set of macronutrients. You CAN see
fat loss progress while reverse dieting because proper caloric intake
for your body is very important. If you do decide to jump to your new
set of macronutrients, you might temporarily see in an influx in
bloating or body weight due to the unexpected change in calories.
Your body and weight will adjust gradually.
TRACKING MACROS
More → Goals → Calorie, Carbs, Protein, & Fat Goals → Set all to 0.
Measuring Food:
I weigh all my foods using a food scale (available at Walmart, Amazon,
Target, etc.) and typically weigh all my food in grams. When you scan
or search foods on MFP, you can oftentimes pick which measurement
you prefer by clicking on the food, clicking on “serving size,” choosing
which measurement (ounces, grams, cup, etc.), then you can adjust
the “number of servings.”
Nutrition labels will show you how many carbs, fats, and protein are in
a serving of that particular food and how big the serving size is
(shown). The example picture is of jasmine rice, note: serving size if ¼
cup dry or 50g dry - 180 calories - 0F/40C/3P.
PRO TIP:
On average, pasta/rice doubles in weight when cooked, so
50g dry of jasmine rice is equal to 100g cooked of jasmine
rice for the SAME macros (0F/40C/3P).
TRACKING MACROS
MFP Guidance:
You can check your macronutrient intake thus far by clicking on diary
→ scroll to bottom, click “nutrients” → click “nutrients” from top bar.
If you log on to myfitnesspal.com in a web browser, you can change
the number of meals and their names (shown).
INTRO
Along with nutrition, of course your workouts are going to play a huge
role in your progress. This program is a more intermediate/advanced
plan but modifications can be made based on your fitness level - less
weight/reps/sets, exercise modifications, etc. The workouts have
been made using progressive overload, meaning the workouts will
gradually get harder over the 12 weeks - different exercises, reps, sets,
and intensities. Progressive overload is really important, not only for
muscle growth and stimulation, but to prevent plateau. The more
frequently you workout, the more your body adapts, so overtime your
body lowers its response and can even stop responding to your
workouts. You need to progressively overload your muscles to prevent
metabolic adaptation.
REPITITION OF WORKOUT
As you look through the workouts, you might wonder why the
exercises are repeating week to week. Repetition of exercises is a
great way to ensure progressive overload. Throughout the duration of
the program, you should be constantly improving and hopefully
increasing your weights. The workout section does provide a spot
where you can fill in your weight used for each individual exercise
every week to keep track of your strength progress. Progressive
overload is harder to achieve when having too much variety in your
training regimen.
REST DAYS
There are TWO rest days scheduled into the program! Although the
workouts are listed Days 1-5, I suggest splitting up your rest days. I
personally take a rest after 2 or 3 days depending on how my body is
feeling. One of these rest days should be a FULL rest day, no exercise
at all -~10,000 daily steps are still encouraged! If you’d like to use one
of your rest days as an active rest day for a scheduled cardio session,
feel free! I typically do one active rest day for cardio with a full
stretching/foam rolling session to help with recovery.
WORKOUTS
TIPS
Two to three warm up sets should be performed prior to the working
sets. Warm up sets are necessary to prevent injury and prepare your
body for the heavier sets.
With any exercise, your last two or three reps of each set should be
difficult! If you can rep out the exercise pass the designated amount
of reps, you NEED to increase weight.
Time under tension (TUT) is a term used to describe how long the
muscle is under strain during a rep. Be sure to focus on slow and
controlled movements and refraining from using momentum and
swinging for your reps. The better you target your muscles and more
control you use, the better your progress will be long term.
https://www.bodybuilding.com/fun/other7.htm
CALCULATING INTENSITY:
To calculate the intensity prescribed in the program, multiply your
1RM by the percentage decimal.
Note: If you are new to lifting weights, you do not need to focus on
this calculation if you don’t want to. If the percentage is higher, try
using more challenging weight & if the percentage is lower, try using
a lower/moderate weight. As explained in the workout tips section,
the weight you choose should be challenging for the last couple reps
of every set. If you’re effortlessly completing every set, be sure to
increase the weight!
WORKOUTS
CARDIO
Your lifts not only build muscle and strength, they burn calories
throughout the duration of your workout. Cardio is used as a tool to
burn additional calories and increase your caloric deficit. Cardio
exercise is great to aid in weight loss, but more importantly is great
for cardiovascular health, or your heart health. Just like
macronutrients, cardio should be viewed as a part of your overall
energy balance equation. The same way you should gradually
decrease your calories for your cut, you should also gradually increase
cardio. If you abruptly increase your cardio to a high amount, you will
increase your deficit too quickly and most likely run into a plateau.
There are three different categories for cardio: low intensity steady
state (LISS), moderate intensity steady state (MISS), and high intensity
interval training (HIIT). All cardio burns calories but studies show, high
intensity steady state is the most effective. HIIT cardio is said to burn
calories quicker due to the higher intensity, as well as increase your
metabolic rate for a longer period of time after you finish the cardio,
so you will continue burning calories even after you finish!
Treadmill:
Sprint - Speed: ~8+mph // Incline: Optional
Rest - *Hop on sides
HIIT
Stair Climber:
Sprint - Level: ~10+
Recovery: Level: ~1
Bike:
Sprint - Tension: ~Moderate-Heavy // Speed: As fast
as possible
Recovery - Tension: ~None-Low // Speed: ~40-50rpm
WORKOUTS
For example,
Week 1: three 15-minute LISS
Week 2: three 20-minute LISS
Week 3: two 15-minute MISS, one 10-minute HIIT
WARM UPS & COOL DOWNS
Knee to Chest
Reverse Lunge with Twist
Hip Stretch with Twist
Leg Swings
Prisoner Squats
WARM UPS & COOL DOWNS
Banded Squats
Banded Lateral Steps
Banded Kickbacks/Abduction Kicks
Banded Clam Shells
Banded Glute Bridge
Shoulders: #AFswu
Glutes
Quads
Hamstrings
Abductors/Adductors
Calves
Shins
Lats
T-Spine/L-Spine
TERMS
DB: dumbbell
Drop Set: Starting with the heaviest weight you can use for the
designated reps (ex. 10 reps), perform the 10 reps, then without
resting, drop the weight and perform the next amount of designated
reps (ex. 15 reps), then 20, etc. Rest after all reps have been
performed.
KB: kettlebell
Rest: Rest times are listed in the workouts. This rest is in between
each individual sets OR after each drop set/super set.
SS: Stands for super set.Starting with the first listed exercise of the
superset, perform the designated amount of reps, then without
resting, perform the second exercise. Rest after both exercises have
been performed.
Working Set: sets performed, following the warm up sets, using the
designated weight
TRAINING WEEK 1
DAY 1: LOWER BODY
Decline Single Leg Glute Bridge 3 10 ea. 1min #AFdslgb Weight Used
Cable Single Arm Rear Delt Fly 3 10 ea. 1min #AFsardf Weight Used
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 4: BACK/CHEST
Exercise Discription
Weight Used
DAY 2: SHOULDERS/ARMS
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 4: BACK/CHEST
Cable Single Arm Lat Pulldowns 3 10 ea. 1min #AFcsalp Weight Used
Decline Single Leg Glute Bridge 3 10 ea. 1min #AFdslgb Weight Used
Exercise Description
Weight Used
Cardio Three 20-minute LISS
TRAINING WEEK 3
DAY 1: LOWER BODY
Decline Single Leg Glute Bridge 3 12 ea. 1min #AFdslgb Weight Used
Exercise Description
One 15-minute MISS
Cardio
One 20-minute LISS
One HIIT (6 sprints or 3 rounds)
TRAINING WEEK 4
DAY 1: LOWER BODY
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 4: BACK/CHEST
Cable Single Arm Lat Pulldowns 4 8 ea. 1min #AFcsalp Weight Used
Exercise Description
One 15-minute MISS Weight Used
Cardio
One 20-minute LISS
One HIIT (6 sprints or 3 rounds)
TRAINING WEEK 5
DAY 1: LOWER BODY
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 4: BACK/CHEST
Exercise Description
Two 20-minute LISS Weight Used
Cardio
One HIIT (8 sprints or 4 rounds)
TRAINING WEEK 6
DAY 1: LOWER BODY
DELOAD
Weight Used
DAY 2: SHOULDERS/ARMS
DELOAD
DELOAD
DELOAD
Cable Single Arm Lat Pulldowns 3 10 ea. 1min #AFcsalp Weight Used
DELOAD
Decline Single Leg Glute Bridge 3 10 ea. 1min #AFdslgb Weight Used
Exercise Description
Two 20-minute LISS
Cardio
One HIIT (8 sprints or 4 rounds)
TRAINING WEEK 7
DAY 1: LOWER BODY
Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 3: LOWER BODY
Cable Single Arm Rear Delt Fly 4 10 ea. 1-2min #AFsardf Weight Used
SS
Svend Press 4 10 1-2min #AFsvp Weight Used
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 5: LOWER BODY
Exercise Description
One 15-minute MISS
Cardio
Two 20-minute LISS
One HIIT (8 sprints or 4 rounds)
TRAINING WEEK 8
DAY 1: LOWER BODY
Cable Single Arm Lat Pulldown 4 10 ea. 1-2min #AFcsalp Weight Used
SS
Cable Single Arm Bicep Curls 4 10 ea. 1-2min #AFcsabc Weight Used
Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 3: LOWER BODY
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 5: LOWER BODY
Exercise Description
One 15-minute MISS
Cardio
Two 20-minute LISS
One HIIT (8 sprints or 4 rounds)
TRAINING WEEK 9
DAY 1: LOWER BODY
Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 3: LOWER BODY
Cable Single Arm Rear Delt Fly 4 8 ea. 1-2min #AFsardf Weight Used
SS
Svend Press 4 10 1-2min #AFsvp Weight Used
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 5: LOWER BODY
Exercise Description
One 15-minute MISS Weight Used
Cardio
One 30-minute LISS
Two HIIT (10 sprints or 5 rounds)
TRAINING WEEK 10
DAY 1: LOWER BODY
Cable Single Arm Lat Pulldown 4 8 ea. 1-2min #AFcsalp Weight Used
SS
Cable Single Arm Bicep Curls 4 8 ea. 1-2min #AFcsabc Weight Used
Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 3: LOWER BODY
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 5: LOWER BODY
Exercise Description
One 15-minute MISS Weight Used
Cardio
One 30-minute LISS
Two HIIT (10 sprints or 5 rounds)
TRAINING WEEK 11
DAY 1: LOWER BODY
Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 3: LOWER BODY
Cable Single Arm Rear Delt Fly 4 8 ea. 1-2min #AFsardf Weight Used
SS
Svend Press 4 12 1-2min #AFsvp Weight Used
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 5: LOWER BODY
Exercise Description
Two 30-minute LISS
Cardio
Two HIIT (10 sprints or 5 rounds)
TRAINING WEEK 12
DAY 1: LOWER BODY
Cable Single Arm Lat Pulldown 4 8 ea. 1-2min #AFcsalp Weight Used
SS
Cable Single Arm Bicep Curls 4 8 ea. 1-2min #AFcsabc Weight Used
Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 3: LOWER BODY
- Ab Circuit of your choice - listed after week 12 (2-3 rounds) Weight Used
DAY 5: LOWER BODY
Exercise Description
Two 30-minute LISS
Cardio
Two HIIT (10 sprints or 5 rounds)
CORE WORKOUTS
V Up 10 #AFvup
DB Thrusters 10 #AFthr
OPTION 1
KB Swings 10 #AFkbsw
* Leg Lifts #AFllift - Start lying on your back with your palms on floor
(at the sides of your waist or under your lower back). Using your core,
lift your legs to ~90 degrees and slowly lower toward the floor while
maintaining a flat back. Keep tension in your core by lowering your
legs to ~6 inches above the floor, then repeat.
*Reverse Crunches #AFrevc - Start lying on your back with your palms
on the floor at your waist. Bring your thighs to a ~90 degree hip hinge
and bend your knees to ~90 degrees. While engaging your core and
avoiding momentum, and lift your hips off the ground and toward the
ceiling. Slowly lower your legs to the starting position and repeat.
*Single Leg V-Up #AFslvu - Start lying on your back with your legs flat
& arms straight up above your head. Using your core, simultaneously
lift one leg to 90 degrees and crunch, bringing your arms toward your
toes and slowly return to starting position. Lift other leg, crunch, and
repeat.
Tuck Crunches #AFtuckc - Start lying down on your back, lift your feet
and torso about 1 foot off the ground, and keep your hands near your
hips. Tuck your knees into your chest and lift your chest up to your
knees, simultaneously. Return to the hovering position and repeat.
Drop your torso and feet to the ground in between reps IF needed.
GLOSSARY
V-Up #AFvup - Start lying on your back with your legs flat & arms
straight up above your head. Using your core, simultaneously lift both
legs to 90 degrees and crunch, bringing your arms toward your toes
and slowly return to starting position. Repeat.
*Weighted Leg Lifts #AFwll * Start lying on your back, while holding a
barbell, plate, or dumbbell straight above you - shoulders, elbow, and
wrists all in one straight line. Using your core, hold the weight in
place, lift your legs to ~90 degrees and slowly lower toward the floor
while maintaining a flat back. Keep tension in your core by lowering
your legs to ~6 inches above the floor, then repeat.
GLOSSARY
*Bicycle Crunches: #AFbcru - Start lying on your back, raise your feet
and torso ~6 in off the ground, and lightly place your hands behind
your head. Crunch your right elbow and tuck your left knee - trying to
touch the two, then switch. Repeat.
**Crab Toe Touches #AFcrab - Start in a crab position, feet flat on the
ground, arms underneath you with shoulders
directly over wrists and fingers pointing forward. Maintaining a tight
core, touch your right hand to left toe and put
back down. Alternate sides and repeat.
GLOSSARY
*DB Thrusters #AFthr - Start with a hip width stance, toes slightly
pointed out, and holding dumbbells at your
shoulders with palms facing in. Squat down to ~parallel and pushing
through your heels stand straight up, pushing the dumbbells up over
your head. Drop the dumbbells back to shoulder height as your return
to the squat position and repeat.
**In & Out Squats (banded) #AFinout - Start by standing with a loop
band above your knees and feet together. Jump your feet apart, at
least shoulder width, and squat until ~parallel. Push through the
ground with a flat foot, jump and bring your feet back together.
Repeat.
Med Ball Slams #AFmbs - Start standing straight up with a hip width
stance, holding the med ball directly in front of your torso. Lift the
med ball over your head, throw the med ball directly in front of your
feet while coming into a squat about parallel and squeezing your core
tight. While in the squat position, catch the ball as it bounces, stand
straight up and lift the ball over your head, and repeat.
**Tuck Jumps #AFtjumps - Start with a hip width stance. Squat as low
as needed to jump fairly high. As you jump into the air bring your
knees as close to your chest as you can. Softly land toe-ball-heel and
repeat.
**Single Leg Glute Bridge #AFslgb - Start lying on your back, one
knee bent, one leg straight, and keeping thighs in line with one
another (Straight leg at ~45 degrees). Maintaining a neutral spine,
push through the heel of the bent leg, lift your hips off the ground,
squeezing your glutes at the top. Keeping your thighs in line, slowly
lower your hips back to the ground.. Complete reps on one side,
alternate, and repeat.
GLOSSARY
Lower Body:
Barbell: (10 exercises)
*Bulgarian Split Squats #AFbbss - Start with a barbell resting on your
upper back/traps, standing about 2 feet away from a bench/box/
platform, facing the opposite direction. Carefully place one foot of
the bench behind you – making sure your foot on the floor is far
enough to keep your knee from passing your toe. Keeping your chest
up, neutral spine, and a tight core, lunge as close to a 90-degree
angle as you can, push through the heel of the foot on the floor to
return to an upright position, and repeat.
Hip Thrusts- #AFbht - Start sitting with your back against the bench,
feet hips width apart, and barbell over your hips. Place your elbows
on the bench to lift the barbell off the floor while pushing hips up.
Once fully lifted, grab the barbell at a shoulder width grip (outside of
your hips) and check to make sure your feet are directly under your
knees. Maintaining a neutral spine and chin tucked, lower the barbell ¾
or fully back to the ground and thrust back up while squeezing your
glutes at the top of the movement.
GLOSSARY
*Reverse Lunges #AFbrl - Start with the barbell resting on your upper-
back and hip-width stance. Bracing your core, step back far enough
to keep your toe from going in front of your knee and perform a full
lunge (try to get your knee to gently tap the floor). Repeat.
Sumo Deadlifts #AFbsdl - Start with your feet centered under the bar
~hips-width apart. Step one foot ~1 to 1 1/2 feet in line with the bar
and toward the plate with your toes turned outward ~45 degrees.
Step the opposite foot the same distance with your toes turned out
the same amount. Keeping your hands/arms shoulder-width apart,
knees facing outward and shins touching the bar - bend your knees
until your can grab the barbell. Pull the slack out of the bar by pulling
up your chest, squeezing your lats, and locking out your elbows. Take
a big breath, brace your core, and while keeping your feet flat, drive
through the floor until the barbell reaches hip height. Do not shrug,
lean back, or hyperextend your lower back at the top of the
movement. Allow the barbell to gently drag up your legs throughout
the movement and gently glide down your legs as you return the
barbell to the floor.
GLOSSARY
*Banded Lateral Steps #AFbls - Start with a band above your knees,
sumo stance, and toes facing forward. Slightly drop your chest, push
your hips, and lower your glutes down to a little over parallel. With
your right foot, step about 4-6” to your right, then follow with your left
foot about 4-6” to your right. Repeat these little steps for designated
reps, then switch directions.
**Bench Hop Overs #AFbhov - Start facing the same direction as the
bench, with your left foot on the bench and right foot on the ground
on the right side of the bench. Pushing through your bench (left) leg,
fully extend the left leg, and replace with the right leg at the top of
the movement, while dropping the left leg to the left side of the
bench, and repeat.
GLOSSARY
*Decline Single Leg Glute Bridge #AFdslgb - Start with a low box,
platform, or dumbbell balanced on one side, facing up. Lying on the
floor, place your right foot on the object, keeping your hips as close
to the object as you can. Lie back and fully extend the left leg
towards the side of the object. Maintaining a neutral spine, push
through your right heel – lifting your hips into the air, squeezing your
glutes, and pulling your left knee up toward your torso. Slowly return
to starting position, hovering your left leg over the ground, and
repeat.
Frog Pumps #AFfpump - Start by lying on your back (loop band above
your knees, optional), knees bent and your feet flat on the ground
with your heels as close to your glutes as possible. Drop your knees
out to the sides, like butterfly stretch, and put the bottom of your feet
together. Maintaining this position and keeping your knees pushed
out - perform a glute bridge and squeeze your glutes at the top.
GLOSSARY
*Glute Bridge (Banded) #AFgluteb - Start lying on your back with your
knees bent and feet flat on the floor. Try keeping your heels as close
to your glutes as possible. Maintaining a neutral spine, push through
your heels, lift your hips off the ground, squeezing your glutes at the
top of the movement.
Squat Jumps (banded) #AFsqj - Start with a band above your knees
and your heels at hip-width stance with your toes slightly out. Squat
down to parallel and jump into the air – trying to keep the resistance
band pulled apart. Squat back down as you land, and repeat.
Cable: (5 exercises)
*Front Squats #AFcfs - Start standing in front of the cable tower,
heels at shoulder width stance, toes facing out. With a v-bar
attachment at the lowest position, hold the cable attachment at
chest level with your elbows tucked in & close to your body. Keeping
a tight core, your chest up, and spine neutral, squat to ~parallel.
Pushing through heels and squeezing your glutes, return to starting
position and repeat.
*Hip Thrust #AFdbht - Start sitting with your back against the bench,
feet hip-width apart, and dumbbell over your hips. Place your elbows
on the bench and push through your elbow to get your back onto the
bench. Once fully lifted, hold the dumbbell at your waist. Maintaining
a neutral spine and chin tucked, lower your hips ~¾ or fully back to the
ground and thrust back up while squeezing your glutes at the top of
the movement.
*Single Leg Hip Thrust #AFdbslht - Start sitting with your back
against the bench, feet hip-width apart, and dumbbell at hip level.
Straighten one leg and hold dumbbell on bent hip. Placing your free
arm on the bench (arm not holding the dumbbell), lift your hips to 90
degrees. Maintaining a neutral spine and chin tucked, keeping weight
in heel of planted foot, lower your hips ~¾ or fully back to the ground
and thrust back up while squeezing your glutes at the top of the
movement.
*Single Leg RDLs #AFslrdl - Start standing, feet hip-width apart, and
dumbbell/kettlebell in your right hand in front of your hip. Your left leg
(opposite of the dumbbell) is the one that will be remain on the floor.
Keeping your left knee soft, maintaining a neutral spine, and using a
hip hinge, push your hips back, lift your right leg straight behind of
you, as you lower the dumbbell toward the floor to ~mid-shin height.
You should feel tension in your right hamstring. Using your glutes and
hamstring, drive your hips forward, and return to starting position.
Perform all reps on one side, then repeat on opposite side. (For an
easier modification, hold on to something with the arm of the planted
leg for extra balance, if needed.)
Machine: (9 exercises)
**Frog Press #AFfrogp - Start seated on the leg press machine, with
your feet high, heels together, and toes facing outward. Lower the
leg press toward your body, getting as much depth as possible. Push
through your heels until your legs are straight and knees are SOFT,
not fully locked out. Repeat.
*Leg Press #AFlegp - Start seated on the leg press machine, with
your feet on the center of the pad at shoulder-width stance and toes
facing slightly outward. Keeping a tight core, with your back flat
against the back pad and hips/glutes down, lower the leg press
toward your body, getting as much depth as possible. (Be sure your
knees do not pass your toes - you can place your feet higher, if
needed) Push through your heels until your legs are straight and
knees are SOFT, not fully locked out. Repeat.
**Lying Leg Curl #AFllc - Start lying on the leg curl machine. Adjust
the pad to sit just a couple inches below your calves. While
maintaining a tight core, keeping your torso flat on the bench, and
hips down, curl the pad toward your glutes. Without bumping the
plates, slowly lower the pad down to your starting position, keeping
tension in your hamstrings, and repeat.
**Lying Single Leg Curl #AFsllc - Start lying on the leg curl machine.
Adjust the pad to sit just a couple inches below your calves. While
maintaining a tight core, keeping your torso flat on the bench, and
hips down, with one leg, curl the pad toward your glutes. Without
bumping the plates, slowly lower the pad down to your starting
position, keeping tension in your hamstrings. Perform all reps on one
leg, then switch legs and repeat.
SL Leg Press: #AJsllp - Start by sitting on your left hip with your top
right leg on the center of the pad and foot facing sideways (9:00 -
10:00 on a clock). Keeping your foot flat, lower the leg press toward
your body. Push through your feel to practically straighten out your
leg but keep your knee SOFT, not fully locked out. Repeat desired
amount of reps then switch legs and repeat.
Plate: (1 exercise)
**Bulgarian Split Squats #AFpbss - Start standing about 2 feet away
from a bench/box/platform, facing the opposite direction, and
holding a plate in your hands in front of you. Carefully place one foot
of the bench behind you – making sure the foot on the floor is far
enough to keep your knee from passing your toe. Hold the plate up
above your head with your arms straight up, wrists, elbow, and
shoulders all in one line. Lunge as close to a 90-degree angle as you
can, push through the heel of the foot on the floor to return to an
upright position, and repeat.
GLOSSARY
Upper Body:
Barbell: (5 exercises)
*Bench Press #AFbbp - Start lying on a bench, eyes under the bar,
feet firmly on floor. Your grip should be TIGHT and outside of
shoulder-width distance. Before un-racking the bar, squeeze your
glutes (keeping them on the bench), tighten your core, and squeeze
your shoulder blades together. Un-rack the barbell, keeping your arms
straight, take a breath, brace your core, and lower the bar to your
mid-chest, and press straight back up. Repeat.
*Overhead Press #AFohp - Start with a hip-width stance and grab the
barbell at a slightly wider than shoulder-width grip. Lift the barbell to
the front of your shoulders, pushing your elbows forward. Push the
barbell up straight up, keeping your wrists, elbows, and shoulders in
line. Slowly lower the barbell back to the front of shoulders, and
repeat.
*Push Press #AFbpp - Start with a hip-width stance and grab the
barbell at a slightly wider than shoulder-width grip. Lift the barbell to
the front of your shoulders, pushing your elbows forward. Bend at the
knees, and as you push through the ground, push the barbell
overhead - keeping your wrists, elbows, and shoulders in line.
Simultaneously, lower the barbell back to the front of shoulders, bend
at the knees, and repeat.
Bodyweight: (5 exercises)
**Assisted Pull Ups #AFapu -
Assisted Pull Up Machine: Set the weight to moderately assist
you in your pull up. You should be using your own strength to execute
the pull up with the machine providing some assistance. Place your
knees on the pad and grab the handles with an overhand grip wider
than shoulder-width. While maintaining control of the movement,
squeeze your lats and perform a pull up until your chin reaches the
height of the handles. Slowly lower yourself back to starting position,
and repeat.
Banded: Start by looping a band over the pull up bar (Pull one
end of the band through the middle of the other end and tighten).
Place your foot or knee in the resistance band and grab the bar with
an overhand grip wider than shoulder width. While maintaining
control of the movement, squeeze your lats and perform a pull up
until your chin passes the height of the bar. Slowly lower yourself back
to starting position, and repeat.
*Incline Push Ups #AFipush - Start with your hands on top of the
bench, shoulder-width apart. Step back into a high plank, your feet
out far enough to keep your back in a neutral position and hips down.
Tighten your core, squeeze your glutes, and lower your chest all the
way to bench, elbows should be about 45 degrees, in between your
ribs and shoulder height. Push through your arms until their fully
extended, and repeat.
GLOSSARY
*Cross Cable Rear Delt Flies #AFcrdf * - Start standing facing the
cable machine, standing in the center of the two towers, in the
highest position. Grab the right cable with your left your hand and
left cable with your right, crossing them in front of you. With your
arms in front of you, elbows soft, hands a little higher than forehead
height, squeeze your lats, and pull the cables back and out. Your arms
should reach about shoulder height. Slowly return the cables to
starting position, and repeat.
*Rope Bicep Curl #AFcrc - Start standing in front of cable tower, with
a rope attachment on the lowest position. Holding the bar at hip level
with a overhand grip, palms facing in. Keep your chest up, contract
your biceps and curl the rope to shoulder height. Slowly lower the
cable to hip level, and repeat.
*Single Arm Bicep Curls #AFcsabc - Start standing about 3 feet away
from the cable tower, facing sideways. With a handle attachment at
shoulder height on the cable tower, grab the handle with one hand
and when your arm is extended the plates should not be touching.
While maintaining a tight core and only moving the lower half of your
arm - curl the handle toward your ear. Slowly return your arm back to
the straightened position, and repeat.
**Single Arm Rear Delt Fly #AFsardf - Start stand about a foot away
from the tower, facing sideways. Push your hips back and drop your
torso forward until you’re parallel to the floor. Line your shoulders up
with the cable tower. With your outside arm, grab the cable (with a
handle attachment or no attachment) across your body and hold it
directly under your shoulder. Pull the cable up toward the ceiling, until
it is in line with your upper-body. Slowly return the cable back to
underneath your torso, in line with your shoulder and repeat.
**V-Bar Lat Pulldown #AFlpv - Using the seated lat pulldown machine,
adjust the pads to sit directly on top of
your thighs, with your feet flat. Stand up to grab the v-bar
attachment, palms facing in – using your body weight, sit back down
and place your thighs underneath the pads. Using your lats, pull the v-
bar straight down until it’s in front of your chest while keeping your
elbows close to your side – squeezing your shoulder blades together
at the bottom of the movement. Slowly return the cable up until your
arms are fully extended, and repeat.
**V-Bar Stretcher #AFvbs - Start with one foot planted on the ground
about one foot away from the seat, place the other foot on the seat
of the lat pulldown machine. Holding the v-bar, palms facing in, arms
fully extended above shoulder-height. Using your lats, pull the v-bar
directly into your chest, while keeping your elbows close to your body.
Squeeze your shoulder blades together at the end of the movement,
return to original position, and repeat.
*Single Arm Row #AFdbsar - Start with a flat bench – facing long
ways, place your right knee on the back of the bench – directly under
your hip, and your left leg planted on the floor to the left of the
bench. Keeping your body parallel to the floor, hip directly over your
knee, place your right hand on the bench, directly under your
shoulder and hold a single dumbbell in your left hand, palm facing
inward. While maintaining a straight spine, contract your lat, and pull
the dumbbell toward your hip – keeping your elbow in. Slowly lower
the dumbbell back toward the floor, and repeat on both sides.