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5420 45st 
T4N 1L1, Red Deer, AB

©2017 by Absolute Fitness Red Deer.

Strength

Day 1

Mobility

Bear Walks 2 sets of 15-20 feet. Forward and backwards 

 

Figure 8's, 5 each way feet wide, 5 each way feet together

 

Lizard Stretch 2x5 each leg

 

Shoulder Dislocates 1x10

Stability:

 

Superset - Perform "A1" then immediately perform "A2". Repeat for "B's".
 

A1) Scap push ups - level 1 on knees, level 2 on toes 2x5

A2) Active Hangs - level 1 feet on box, level 2 feet off the floor 2x5 hold last rep for 10 seconds

B1) Dead bugs 2x30 second holds

B2) Squat to flexion drill 1x10 

Strength:

Choose which level you will use for each exercise. Try to stick to that level for the entire workout. 

Ex. I'll use level 2 squats (goblet squats), and level 3 chin ups (pronated grip).

Squats 
Level 1 - Bodyweight

Level 2 - Goblet Squat
Level 3 - Double racked Kettlebell squat

Level 4 - Barbell Front squat 

Chin-ups 
Level 1 - Feet on floor or box

Level 2 - Supinated grip 

Level 3 - Pronated grip (Pull-up)

Level 4 - Add an L-sit 

Perform the exercises down below as a superset.

After one set on "A1" take a 60-90 second break. After your third set of "A1", rest 60-90 seconds then perform "A2". Repeat for set "B" and "C". 

A1) Squats 3x10 @ RPE of 5 

A2) Chin-ups 1x5-10 reps

B1) Squats 3x8 @ RPE 6-7

B2) Chin-ups 1x5-10 reps 

C1) Squats 3x5 @ RPE 7-8

C2) Chin-ups 1x5-10 reps 

Post workout stretches: 

Seated Chest Stretch 3-5x 10-20 seconds in each position

Death Stretch 3-5x hold last position for 10-30 seconds 

Shifting Pigeon Stretch 1-3x30 seconds in each position