CONJUGATE TACTICAL “AT HOME, WEEK ONE”

by Westside Barbell on March 20, 2020

Training Brief

Bodyweight training based on efficiency and necessity to keep your central nervous system stimulated while providing force to joints to keep them healthy.

 

Equipment Needed

  1. Bands
  2. Somewhat empty space
  3. Your imagination 

 

DAY ONE: 

Wide Stance Air Squat w/ 2 second pause in the bottom: (Complete 3 sets of Max Reps. Maintain the two second hold for each rep.) 

8 Sets: 20 Banded Good Mornings + 50 Seated Banded Leg Curls 

3 x 2:00 “Farmer’s Stairs” (Carry anything heavy in each hand and climb up and down stairs, take 2-3 stairs at a time, if no stairs are available, perform alternating lunges) 

Complete as many sets as possible in 8:00 15 Knee to Elbow Sit-Up:15 Front Plank 

 

DAY TWO: 

10 x Max Reps “Feet on Wall Push Up” (Place your feet on the wall and hands on the ground, and perform push-ups. The higher the feet are the hard the rep will be, adjust as need throughout 10 sets.) 

5 x 1:30 Face Pulls and Chest Pulls w/ Band (Alternate between the two as you see fit) 

Overhead Isometric Holds (Hold an object overhead at full extension, perform two presses of said object every:10), perform 3 Sets of this, duration of each set is dictated by the weight of the object being held) 

Old School Arm Circles: 200 to the front, 200 to the rear. 

5 x 80 Triceps Push Down 

 

DAY THREE: 

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Strict form Burpees 

 

DAY FOUR: 

5 x 400M RUN.

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