Welcome to October's Program!
Monday
Day 1 - Upper Body Barbell 250 - 50 Minutes
Warm Up
Flow through all 4 Movements with each leg forward doing 10 Reps per set. Should complete 8 total sets.
Workout
Complete one station at time adjusting weight and band resistance to maximize work output as sets progress.
- Station 1 - Barbell - Band Floor Press
10-10-10-10-10 (Rest 1 Minute between sets)
- Station 2 - Barbell - Band Bentover Row
10-10-10-10-10 (Rest 1 Minute between sets)
- Station 3 - Barbell - Band Push Press
10-10-10-10-10 (Rest 1 Minute between sets)
- Station 4 - Barbell - Band Curl
10-10-10-10-10 (Rest 1 Minute between sets)
- Station 5 - Barbell - Band Triceps Pushup
10-10-10-10-10 (Rest 1 Minute between sets)
Equipment recommend
41” Bands / Barbell or DB/KB/Metal Bar
Band Setup
Progression/Regressions
- Scale band or free weight resistance
- Adjust work set reps
- Adjust # of work sets
Tuesday
Day 2 - Lower Body Work - 40 Minutes
Warm Up
5-Minute Bodyweight Flow Warm up (Follow Along)
Workout
Complete one station at time adjusting weight and band resistance to maximize work output as sets progress.
Station - Exercises - Workout
- Station 1 - Barbell - Band Zercher Squats or KB - Band Towel Goblet Squat
10-10-10-10-10 (Rest 1 Minute between sets)
- Station 2 - DB-Band Side Lunge Right
10-10-10-10 (Rest 1 Minute between sets)
- Station 3 - DB-Band Side Lunge Left
10-10-10-10 (Rest 1 Minute between sets)
- Station 4 - Barbell - Band Deadlifts
10-10-10-10-10 (Rest 1 Minute between sets)
- Station 5 - DB-Band Straight Leg Deadlift
10-10-10 (Rest 1 Minute between sets)
Equipment recommend
41” Bands / Barbell or DB/KB/Metal Bar / Attachment Point
Progression/Regressions
- Scale band or free weight resistance
- Adjust work set reps
- Adjust # of work sets
Wednesday
Day 3 - Ab Challenge Workout - 20 Minutes
Warm Up
Workout
Complete all movements as quickly as you can while keeping rep quality as high as possible. Choose full bodyweight or band assisted. Rest as needed.
Station - Exercises - Reps
Station 1 - Slide outs x 50 Reps Total
Station 2 - Sliding Mt. Climbers x 50 Reps/side
Station 3 - Alternate Slide Outs x 50 Reps/side
Station 4 - Sliding Pikes x 50 Reps Total
Equipment recommend
41” Bands / Sliders
Progression/Regressions
- Add in band assistance
- Remove band assistance
- Adjust work set reps
- Rest as needed
Equipment recommend
41” Bands / Sliders
Progression/Regressions
- Add in band assistance
- Remove band assistance
- Adjust work set reps
- Rest as needed
Equipment recommend
41” Bands / Sliders
Progression/Regressions
- Add in band assistance
- Remove band assistance
- Adjust work set reps
- Rest as needed
Equipment recommend
41” Bands / Sliders
Progression/Regressions
- Add in band assistance
- Remove band assistance
- Adjust work set reps
- Rest as needed
Equipment recommend
41” Bands / Sliders
Progression/Regressions
- Add in band assistance
- Remove band assistance
- Adjust work set reps
- Rest as needed
Thursday
Day 4 - Upper Body Band Work - 40 Minute
Warm Up
Follow Through all 4 movements with each leg forward doing 10 reps per set. You should complete 8 total sets.
Workout
Complete all movements as quickly as possible, resting as needed, keep rep quality high. Track time and attempt to improve time each week.
Station - Exercises - Workout
Station 1 - Squat Row - 50 Reps
Station 2 - Staggered Chest Press - 50 Reps
Station 3 - Bentover Power Row - 50 Reps
Station 4 - Staggered Curl - 50 Reps
Station 5 - Staggered Triceps Press - 50 Reps
Equipment recommend
41” Bands / Attachment Point / Training handles / Gloves
Band Setup
Progression/Regressions
- Scale band resistance
- Adjust work set reps
- Adjust rest between exercises
Friday
Day 5 - Lower Body Band Work - 40 Minutes
Warm Up
5-Minute Bodyweight Flow Warm up (Follow Along)
Workout
Complete all movements as quick as possible, resting as needed. Keep rep quality high. Track time and attempt to improve time each week or increase band resistance each week.
1. Towel Goblet Squat - 50 Reps
2. Mini- Band Reach Right - 50 Reps
- 3. Mini- Band Reach Left - 50 Reps
- 4. Towel Reverse Lunge Right - 50 Reps
- 5. Towel Reverse Lunge Left - 50 Reps
- 5. Mini-Band Skater Hop - 100 Reps Total
Equipment recommend
41” Bands / Attachment Point / 13” Dynamic Stabilizer or Hip Band
Progression/Regressions
- Scale band resistance
- Adjust work set reps
- Adjust rest between exercises
Saturday
Day 6 - Body Weight Movement Recovery Workout - 35 Minutes
Workout
Cycle through the following 10 Body Weight Exercises doing 40-seconds of work / 20-seconds of rest. That is 1 Round. Rest 2-minutes and Repeat for 3 Total Rounds.
View Follow-Along Workout Coaching Video
1. Mt. Climber
2. Side Lunge
3. Seal Jack
4. Side Crawl
5. Reverse Lunge - Overhead Reach
6. Stepover
7. Hip Lunge
8. Shuffle
9. Side Switch
10. Burpee
Coaching Suggestion
This workout can be done on either Saturday or Sunday depending on how your body feels.
Seconds Pro Workout Template
Progression/Regressions
- Adjust rest between Rounds
- Adjust work set time
- Adjust # of Rounds
Sunday
Day 7- Active Recovery Day
Mobility and a relaxing Fall walk is a great idea.
Enjoy the day and congratulations on finishing off the week.