Barbell Basics – Feburary 2025
Welcome to February’s Barbell Basics program. For days 1 & 2 we will be focusing on the German Body Composition again with a focus on decreased rest times and high % weights during the sets. Please be sure to get the right weights so we are having 4 sets at a solid weight. This month I would like you to really nail the “right weights” and get right on top of rest periods. Rest times will be short and the euphoric endorphins will be flowing by the end!
Monday (pm) / Wednesday (am)
Monday (pm) – Wednesday (am)
A: Barbell Back Squat 1 & ¼ reps 4 x 6-8
A2: Db Bench Press 1 & ¼ reps 4 x 6-8
B: Walking Lunges 4 x 20 steps
B2: 1 Arm DB row x 4 x 12
C: Feet supported Ring Chin Up 3 x max reps (more than 10)
C2: Db Powell Raise 3 x 10
C3: Banded Pull a Part 3 x 20
No rest between C,C2,C3. 2 min rest after C3.
Wednesday (pm) / Saturday (am)
A: Sumo Deadlift (BB or KB) 4 x 6-8
A2: Push Up / Dip 4 x 6-10
B: Single Leg RDL x 12
B2: Seated Barbell Press x 6-10
C: Weighted Sit up 3 x 10
C2: Double Crunch 3 x 10
C3: Toe taps 3 x 20
No rest between C,C2,C3. 2 min rest after C3.
Tuesday (pm) / Friday (am)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
A: Weighted Hip Thrusts 5 x 8,8,6,6,15
A2: Russian Step Up x 6-8 Each Leg
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B: Bulgarian Split Squat 4x 8-10
B2: Kb RDL ( from an elevated surface) 4 x 8-12
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C: Banded Hip Thrusts 3 x 20
C2: Banded – Hip Extended – Knee Abduction 3 x 20
C3: Side steps 3 x 20/20 each way
C4: Walking Lunge – Body weight x 3 x 20 steps
D: Hip Flexor Lift offs 2 x 20 e.s.