Andy's Private File
How it works: Each time you go to train make sure you train one of the following movement Patterns: Squat, Hip Hinge, Lunging, Pulling and Pushing. In addition to that, you have specific options for gluteus and anterior core. So, in total, there are 7 groups of exercises to choose from. So, accordingly, below you'll find 7 galleries showing all the exercises included in your repertoire. Contact me right away if any doubts. Will
- Barbell Squats (3 or 4 per 12 reps and maximum 50 kg)
- Goblet squat (3 X 20 Kg)
- Crab walking green band
- Single leg squats (pistols)
The first two are NOT too be performed during the same session.
The third -the crab walking-, It can be done each session as it helps to activate hip abductors (gluteus medius,which supports knee stability
The Pistols (single leg squats) works one side of the body at the time, so as to avoid compensation. It works not only VMO (inner side of the quads above the knee) but gluteus an lumbar area.
Despite there are movement that strengthen you gluteus, the Hip thrust pattern is an action that involves more gluteus activation than any other exercise while using a barbell (even more than squats, lunges or deadlift movements). In the Hip-Hinge section you'll find more alternatives to work the posterior chain of your body. Anyway,in the end, the hip thrust exercise is a Hip Hinge in horizontal position.
Upstairs in the gym floor, however, you might find mor easy to set up the single leg hip-thrust than biped-Hip thrust.
Andy, here are 4 options for lunges pattern:
- Lunge with Kettlebell overhead
- Reverse flat lunge
- Reverse deficit lunge (front foot on 50mm surface)
- Turkish get-up
Hip Hinge Pattern
Despite all these movements present different set-ups, angles or feet width, they all share a common factor: Hip flexion and extension or, simply, the hip hinge.
- Waiter bow
- Reverse hypers
- 45º hypers
- Swimming reverse hypers
- Kettlebell Sumo Deadlift
- Rumanian Deadlift (RDL)
- Cable Goodmornings
- Single leg RDL
The #1 (Waiter Bow) is to be performed at the beginning of every session as part of your warm-up. The #2, #3 and #4 require the GHD apparatus which is not available at the Goodlife gym-floor. So, i included as part of your repertoire when you training at the QTX studio.
The exercises #5, #6, #7, #8 and #9 are designed to be alternated uring each session. For instance, if you train Kettlebell Sumo deadlift on a given Tuesday, next time you might want to perform Goodmornings.
The movements are:
- Chin ups using machine
- Straight arms pulldowns
- Tripode (dumbbell rows)
The last movement, woodchops, is a hybrid exercise where pulling is the main action and it implies hip mobility, core engagement and torso strengthening.
Eventually we'll be including Barbell rows to your pulling pattern movements (which is not featured in this program. Not yet)
Anterior core isolation
Despite most of the movements in your program include core recruitment, here are some exercises that engages your front core musculature in no time.
- Partial Get ups
- Supine hip breaks on dome
- Kneeling Woodchops
- Wheel rolls
Include at least one of this exercises per session. 3 sets X 16 reps each
So far, you got four basic movements:
- Swissball Push up
- Dumbbells Press
- Extensions overhead
- Press Overhead
I would suggest doing the exercise #3 as a warm up before doing any of the other movements, particularly Presses overhead.