Balance your movement patterns




By: Bill Hartman, P.T., C.S.C.S.











The Example Workout
Exercises:

Horizontal push: Pushup, barbell or dumbbell bench press, low incline barbell or dumbbell bench press, dips



Horizontal pull: Barbell or dumbbell rows, cable rows, or cable face pull



Vertical push: Standing barbell or dumbbell press or barbell or dumbbell push press



Vertical pull: Chin-up, pull-up, or lat pulldown



Squat (quad dominant): Back squat, front squat, split squat, or lunge



Bend (hip dominant): Deadlift, Romanian deadlift, Bulgarian split squat, or step-up

















Workout Template A
1A. Single-leg quad dominant 1B. Horizontal pull 2A. Bend 2B. Vertical push 3A. Horizontal push 3B. Vertical pull

















Example Workout A
1A. Split squat

1B. Barbell row



2A. Romanian deadlift

2B. Standing dumbbell press



3A. Dumbbell bench press

3B. Chin-up

















Workout Template B
1A. Squat

1B. Vertical pull



2A. Single leg hip dominant

2B. Horizontal push



3A. Vertical push

3B. Horizontal pull

















Example Workout B
1A. Front squat

1B. Narrow-grip pull-up



2A. Step-up

2B. Barbell bench press



3A. Standing barbell press

3B. Face pull

















Watch the Videos
It's
a classic; chest; fitness; pushup; Get a bigger chest; bench press;
chest; fitness; Do as many reps as you can, then rest for 3 minutes and
repeat the superset one time, performing a total of two sets of each
exercise. ; 0603 poster; chest; dips; fitness; Perform two sets of 10
repetitions in week 1, and three sets of eight in week 2. Rest for 60
to 90 seconds between sets. ; 0604 poster; fitness; row; shoulders;
This is the first move in a circuit. Do six reps, then move on. Do
eight reps when you repeat the circuit. Do 10 reps the third time
around.; 0611 poster; upper body; Do four sets of eight repetitions in
weeks 1 and 3. Perform four sets of five reps in weeks 2 and 4.; 0609
poster; push press; torso; Do 6-8 reps. Rest for 90 seconds. Then move
to Close-grip Bench Press.; 0610_poster; Arms; chinup; poster; Do six
to eight reps. Perform this move and the next as a superset. That is,
move from one exercise to the other without rest.; 0611 poster; pullup;
upper body; Do 10 to 12 reps, then rest for 60 seconds. Repeat the
superset two more times, for a total of three sets.; 0611 poster; lat
pulldown; upper body; In weeks 1 and 3, do four sets of five
repetitions, and in weeks 2 and 4, do four sets of eight reps.; 0605
poster; fitness; sports; squat; Stand with a barbell on the floor in
front of you, with the bar over your toes. Bend your knees and grasp
the bar with an alternating grip your hands just outside your knees.
Keeping your head and back straight, stadn up with bar close to your
body. ; 0611 poster; deadlift; upper body; http://link.brightcove.com/services/link/bcpid769469466http://www.brightcove.com/channel.jsp?channel=211755171















Weeks 1-4
You’ll
alternate workout A with workout B 2 times per week on non-consecutive
days such as Monday and Friday or 3 times per week such as Monday,
Wednesday, Friday or Tuesday, Thursday, and Saturday.











































   






Week
Sets
Reps
Rest



1
2
15
75



2
2
15
60



3
3
12
75



4
3
12
60






















Week 5 is an unload week. Use a weight you could get 12 reps with but only do sets of 10.








Week
Sets
Reps
Rest



5
3
10
60




















Week 6-9
Substitute new exercises into Workout Template A and Workout Template B



You’ll alternate workout A with workout B three times per week such
as Monday, Wednesday, Friday or Tuesday, Thursday, and Saturday.








Week
Sets
Reps
Rest



6
4
10
60



7
4
10
45



8
4
8
60



9
4
8
45




















Interval Training Weeks 1-4
Interval
training will be performed 2-3 days per week on alternate days from
your strength training. Alternate interval training Day #1 and #2.
Warm up and cool down for 5 minutes each.








Day
Intensity
Intensity
Week
Repeats
Frequency



1
30 seconds
90 seconds
1-2
4
2-3 days per week






3-4
6




2
60 seconds
180 seconds
1-2
3

2-3 days per week







3-4
5






















Interval Training Week 5
Interval
training will be performed 2 days this week on alternate days from your
strength training. Alternate interval training Day #1 and #2. Warm up
and cool down for 5 minutes each.












Day
Intensity
Intensity
Week
Repeats
Frequency



1
30 seconds
90 seconds
5
5
2 days per week



2
60 seconds
180 seconds
5
4





















Interval Training Weeks 6-9
Interval
training will be performed 3-4 days per week on alternate days from
your strength training. Alternate interval training Day #1 and #2.
Warm up and cool down for 5 minutes each.








Day
Intensity
Intensity
Week
Repeats
Frequency



1
30 seconds
60 seconds
6-7
6
3-4 days per week






8-9
8





2
60 seconds
120 seconds
6-7
4
3-4 days per week






8-9
6