Workout Protocols

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Chest Workouts

Pectoralis Major/Minor Dominant

 

Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)

Warm-Up

  • Push-Ups

  • Reverse Dumbbell Flies (rotator cuff exercises)

  • Bent Over Dumbbell Rows

  • Cable Chest Flies

Primary

  • Bench Press

  • Dumbbell Chest Press

  • Incline Chest Press

  • Decline Chest Press

  • Svend Press

  • Medical Cable Adduction

  • Plyometric Push-Ups w/ Clap

Cool-Down

  • Bench Dumbbell Flies

  • Incline Push-Ups

  • Spin Bike (5 min.)

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Leg Workouts

Hamstring Complex/Quadriceps Dominant

 

Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)

Warm-Up

  • Bodyweight Squats

  • Alternating Lunges

  • Jumprope: Down Unders

  • Walking/Jogging/Running

Primary

  • Barbell Squat

  • Barbell Lunges

  • Box Jumps

  • Deadlifts

  • Seated Hamstring Curls

  • Seated Leg Extension

Cool-Down

  • Yoga Stretches

  • Hurdler Stretch

  • Spin Bike (5 min.)

Glutes.jpg

Leg Workouts

Gluteus Maximum, Minimus, Medius Dominant

 

Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)

Warm-Up

  • Bodyweight Squats

  • Alternating Lunges

  • Jumprope: Down Unders

  • Walking/Jogging/Running

Primary

  • Barbell Squat

  • Barbell Lunges

  • Floor Hip Abduction

  • Hip Bridge

  • Banded Crab Walks

  • Leg Extensions

  • Reverse Lunges

Cool-Down

  • Stair Master

  • Elliptical

  • Spin Bike (5 min.)

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Leg Workouts

Gastrocnemius, Soleus Dominant

 

Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)

Warm-Up

  • Bodyweight Squats

  • Alternating Lunges

  • Straight-leg calf stretch against wall

  • Walking/Jogging/Running

Primary

  • Barbell Squat

  • Standing barbell calf raises

  • Seated DB Calf Raise

  • Dumbbell jump squats

  • Box Jumps

  • Jumprope

  • Farmer’s Walk (Tiptoes)

Cool-Down

  • Downward Dog

  • Spin Bike (5 min.)

Back.jpg

Back Workouts

Latissimus Dorsi, Trapezius, Rhomboids Dominant

 

Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)

Warm-Up

  • Push-Ups

  • Reverse Dumbbell Flies (rotator cuff exercises)

  • Bent Over Dumbbell Rows

  • Cable Chest Flies

Primary

  • Pull-Ups

  • Lat Pull Downs

  • Seated Rows

  • Bent Over Isolateral Dumbbell Row

  • Rope Face Pulls

  • Pendlay Rows

  • Bent Over Barbell Rows

Cool-Down

  • Cable Flies

  • Yoga

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Shoulder Workouts

Deltoids, Trapezius Dominant

 

Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)

Warm-Up

  • Shoulder Rolls

  • Pike Push-Ups

  • Cross Arm Stretch and Swings

Primary

  • Barbell Overhead Shoulder Press

  • Seated DB Shoulder Press

  • Seated Rear Lateral Raise

  • Bent-over DB Lateral Raise

  • Front Raise

  • Standing DB Shrugs

Cool-Down

  • Face Pulls

  • Wide-legged Standing Forward Bend

  • Thread the Needle

Biceps.jpg

Arm Workouts

Biceps Dominant

 

Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)

Warm-Up

  • Treadmill

  • Banded Bicep Curls

Primary

  • Hammer Curls

  • EZ Barbell Curls

  • Incline Cable Flies

  • Dumbbell Wrist Twists

  • Decline Dumbbell Curls

Cool-Down

  • Banded Biceps Curls

  • Spin Bike (5 min.)

triceps.jpeg

Arm Workouts

Triceps Dominant

 

Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)

Warm-Up

  • Treadmill

  • Push-Ups

  • Behind-the-Head Triceps Stretch

Primary

  • Bench Press (Close Grip)

  • Incline DB Chest Press

  • Diamond Push-Ups

  • Standing Triceps Overhead Extension

  • Cable Rope Tricep Pushdown

Cool-Down

  • Dips

  • Spin Bike (5 min.)