October Program of the Month is brought to you by Performance Coach Nathan Barrett!
Full Body Density Program
This full body density program should be completed with a moderately heavy weight. The goal is to use 65%-75% of your 1 rep max for each movement. Be conservative with your choice of weight at the beginning of the program, as the extended number of sets will induce fatigue in the later part of the workout. The goal is to increase the weight by 2.5%-5% each week if all sets can be performed effectively with the starting weight. Rest when required for the 10 round circuit. Once you have completed the circuit rest for 3 mins and complete the remaining finisher/ superset.
Have a minimum of 48 hours rest between each program to promote effective recovery.
Day 1: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit
A1: Barbell Back Squat or Goblet Squat
A2: One Arm Dumbbell Row
A3: Glute Ham Raise or Double Leg Hamstring Curl
A4: Flat Dumbbell Bench Press
Rest 3 mins
Finisher: 200 metres – bodyweight walking lunge
Day 2: Yoga or Mobility Session in Restoration Zone
Day 3: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit
A1: Barbell Deadlift or Kb Sumo Deadlift
A2: Chin Up or Underhand Pulldown
A3: Dumbbell Bulgarian Lunge or Front Foot Elevated Lunge
A4: Dumbbell Overhead Press
Rest 3 mins
Finisher: 2 Min Airdyne for Max Calories
Day 4: Function Well HIIT Session
Day 5: Perform 10 Rounds of 5 Reps for Each Movement in a Circuit
A1: Barbell Front Squat or Kb Racked Front Squat
A2: Seated Row
A3: Barbell or Dumbbell Romanian Deadlift
A4: 45 degree Incline Dumbbell Bench Press
Rest 3 mins
B1: Ab Rollout 3x 10-15 reps
B2: Hollow Body Hold or Push Up Plank Hold 3x 30-60 secs
Day 6: Function Well Met Con Session
Day 7: Restoration Session: Follow the daily ROMWOD mobility session then accumulate 10 Minutes in the Ice Bath and 20 Minutes in Sauna/Steam Room.