Ab Wheel Rollouts

Ab Wheel Rollouts great exercise that targets you rectus abdominal muscles.

Besides Cable Kneeling Crunches. This is one of our favorite exercises for targeting Abs without doing any major compound movements.

ŒHead Up
ŒArched Back
ŒNo neutral spine

œ…Head down
œ…Flat Back
œ…Neutral Spine

1.) Hold the Ab Roller with both hands and kneel on the floor or on top of a pad to protect your knees.

2.) Then place the Ab Roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

3.) Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

4.) After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

It’s recommended if you have lower back problems or even a hernia you might want to refrain from doing this exercise.

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New Back & Bicep (Strength Endurance) Workout

1802012 Back, Biceps (Strength Endurance) Workout

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Controlled = just keep tempo as slow/Controlled as you can

Stretch 5-10 minutes before…

ABS:
“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
“¢Single Leg Touchdown Press 12 Reps each leg, LR = 1 Set, 2 Sets Total,1 min rest

Back:

Superset:
“¢Barbell Bent Over Rows 10-12 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, slow tempo
4 sets, 2 min rest

Barbell Bent Over Rows

TRX Rows

Superset:
“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Pull Ups

TRX Rows

Superset:
“¢Single Arm Dumbbell Rows 8-10 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Single Arm Dumbbell Row

TRX Rows

BICEPS

Superset:
“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Seated Hammer Curls

Single Leg Alt Curls

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

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New Shoulder (Strength Endurance) Workout

180211 Shoulders & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 3

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Stretch 5-10 minutes before…

ABS:
“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
“¢Single Leg Touchdown Press 12 Reps, 3 Sets,1 min rest

Shoulders (Strength Endurance):

Superset:
“¢Shoulder Press 12 Reps, 2-2 tempo
“¢Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Shoulder Press:

Single Leg Shoulder Press w/Airex Pad

Superset:
“¢Standing Barbell Upright Rows 12 Reps, 2-2 tempo
“¢Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Standing Barbell Shoulder Upright Rows

Single Leg Shoulder Upright Rows w/Airex Pad

Superset:
“¢Standing HEAVY Shoulder Side Raises 12 Reps, 2-2 tempo
“¢Single Leg Shoulder Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Standing HEAVY Shoulder Side Raises

Single Leg Shoulder Side Raises

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

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180208 Back, Biceps & Abs (Strength Endurance) Workout

180208 Back, Biceps & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2.

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Back:

Superset:
“¢Barbell Bent Over Rows 8-10 Reps, 2-2 tempo
“¢Single Leg Bent Over Rows 8-10 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢Lat Pulldowns 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢T Bar Rows 10-12 Reps, 2-2 tempo
“¢Straight Arm Pulldown Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

BICEPS

Superset:
“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

ABS

“¢Ab Wheel Rollouts or Any Ab exercise of your choice 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

New Chest & Triceps (Strength Endurance) Workout

1802010 Chest, Triceps (Strength Endurance)

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

Dynamic Warm Up:
“¢Push Ups 15 Reps, 2-2 tempo, 3 sets, 1 min rest

ABS:
“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
“¢Single Leg Touchdown Press 12 Reps, 3 Sets, 1 min rest

CHEST:

Superset:
“¢Chest Flat Bench DB Press 12 Reps, 2-2 tempo
“¢Supine Ball Chest DB Press 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Flat Bench Heavy Chest DB Flys 12 Reps, 2-2 tempo
“¢Supine Ball Light DB Chest Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Decline Chest Press 12 Reps, 2-2 tempo
“¢Cable Chest Crossovers 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

TRICEPS:

Superset:
“¢Seated Triceps OH Ext: 12 Reps, 2-2 tempo
“¢Prone Ball Triceps kick backs 12 Reps, Controlled tempo
4 sets, 1-2 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Back, Biceps (Strength Endurance) Workout

Phase 2 Strength Endurance Week 2.

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Back:

Superset:
“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢Rope Straight Arm Pulldown Rows 1012 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢Barbell Bent Over Rows 8-12 Reps, 2-2 tempo
“¢TRX Rows 8-12 Reps, 3/4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢T Bar Rows 10-12 Reps, 2-2 tempo
“¢V Bar Pulldown Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

BICEPS

Superset:
“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg w/Airex Pad Forehead Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

ABS

“¢Ab Wheel Rollouts or Any Ab exercise of your choice 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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https://www.Facebook.com/teammacroscoach

Abs, Back & Arms Hypertrophy Training

This will be a Hypertrophy Style designed workout.

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed

2.) Shoulder/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

Abs;

3.) Ab Wheel Roll Outs 20 Reps, 3 Sets, Controlled tempo, 30 seconds rest

-2 min rest in between next exercise.

Back;

4.) Pull Ups with pause at bottom 8-12 Reps, 4 sets, Controlled (strict) tempo, 2 min rest

-3 min rest in between next exercise.

5.) Barbell Bent Over Rows 8-10 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

6.) Reverse Grip Lat Pulldown 10-12 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

7.) Rope Straight Arm Pulldowns 12 Reps, 3-4 Sets, 2-2 tempo, 1-2 min rest

-3 min rest In between next exercise

Biceps;

8.) Barbell Biceps Curls 1 rep + Barbell Bicep Forehead Curls 1 rep combo = 1 rep and goal is 8 Reps Total, 4 Sets, Controlled tempo, 1-2 min rest

-3 min rest In between next exercise

Triceps;

9.) Cable Tricep Press-down Extensions 12 Reps, 4 Sets, 2-2 tempo, 1-2 min rest

Then to end it with some more Pull Ups with pause at bottom: 5 Reps, 10 Sets, 1 min rest
Try it out and let us know what you think.

For MORE INFO just click link above.

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