EXERCISE HANDBOOK - Team Body Project
Transcript of EXERCISE HANDBOOK - Team Body Project
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EXERCISE HANDBOOK
Special workouts and accelerators
1. Pre-phase workouts 3
2. Turbos 4
3. Sculptors 4
4. Substitute workouts 4
5. Modifications 5
6. Caloriesburnedinworkouts 5
7. Exercise types 6
Sculptors - resistance basics
1. Timeundertension–themasterprinciple 9
2. Number of reps 11
3. Rest time 11
4. Number of sets 12
5. Usingthecorrectweights 12
6. Exercisevariations 17
7. DecidingonaSculptorroutine 19
8. HowtouseSculptorplug-ons 20
9. Usingtheletterandnumbersystem 21
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Copyright©2014ButterflyPublishing.FirstpublishedinGreatBritainin2018.
Allrightsreserved.Nopartofthispublicationmaybereproduced,sharedortransmittedinanyformorbyanymeanswithoutthepriorwrittenconsentofthecopyrightowners.
Textcopyright©DanielBartlettandAlexandraBartlett.
BookdesignedbyR&WMediaLimited.EditedbyNicholaTyrrell,JoLightfootandL.Staggs.PhotographybyLovelightPhotography.
www. teambodyproject.com
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SPECIAL WORKOUTS AND ACCELERATORS
Pre-phase workouts
TherearetwoPre-phaseworkouts:PilatesPre-phaseandPT(PersonalTraining)Pre-phase. ThesetwoworkoutsarebuiltintothestartoftheclassicJourneyprogram(Trainee Plan)butnotinanyotherworkoutplan.TheyteachthecorrectformandapproachtotherangeofTeamBodyProjectworkouts.
We strongly recommend both of these workouts for everybody, regardless of fitness levels or starting point.
Note: Some of the exercises learned in PT Pre-phase are NOT starter level 1 or 2 exercises and you may find some of the exercises and sections tough. That is to be expected if you are starting your exercise journey.
A note on Pilates Pre-phase
PilateshasaverysteeplearningcurveandmanypeopledonotfindPilatesenjoyableatthebeginning,butitisworthit.Pilatestechniquesarechallengingfromtheoffandwefrequentlyhearmembersreportingthattheydon’t‘getmuch’fromitinitially,therefore,wemaketworecommendations.
1. Checkout‘StandingPilates’–itisamoredoableformofPilatesforthose startingout. 2. AddanH20 or TurboworkoutondayswhenyouhavePilatesontheschedule(thisway
youstillachieveapositivecalorieburn).
PleasedostickwithPilates,mostpeoplegoonthesamethree-stepjourneywithit:
1. Frustrating,difficult,doesn’tfeellikeit’sdoingmuch. 2. Startgettingusedtoit,canseesomebenefit. 3. Couldn’tlivewithoutit,telleverybodyhowmuchdifferenceitmakes!
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Turbos
Turbosareextradailyworkoutsdesignedtoaccelerateresults.Mostplanshavethem. Theyare100%optionalandcanbedoneoneverydayoftheplan,onlyonsomedays,ornever.
Note: We recommend between 200 and 400 minutes of focused exercise per week for maximum health. If Turbos take you over this limit please carefully monitor your energy, fatigue and recovery.
Sculptors
Theseresistance-based,plug-onworkoutsaredesignedtocomplementyourworkoutplan.Theyaresimilar to Turboswithtwokeydifferences:
1. Theyare100%resistancebased. 2. Theycomeingroupsof‘progressionplans’tomixupvariables.Inotherwords,each SculptorProgressionisaminiprogramofitsownwithavarietyofdifferentareas.
LikeTurbostheyareentirelyoptionalandaredesignedtoaccelerateandfinetuneyourresults. Sculptorsareusuallybetween10and15minutesinduration.Coveredindetailbelow.
Substitute workouts
Sometimesyoumaycomeacrossaworkoutyoudon’tenjoyorcan’tdo.Belowaretherulesformakingworkoutsubstitutionswithinthescheduleforworkoutsyoudon’tenjoyorfindparticularlychallenging/impossible to complete.
Note: It is important you don’t substitute all the time and only use substitute workouts sparingly as many workouts have specific benefits.
Youcansubstituteworkoutsusingthefollowingrules.
• CardiocansubstituteforANYcardioORboxingworkout(exceptboxingresistance)of thesamelevelandwithin5minutesoftheduration. • PersonalTrainingcansubstituteforANYPersonalTrainingworkoutofthesamelevel andwithin10minutesofthetotaldurationORboxingresistanceORUltimateHybrid2. • PilatescansubstituteforANYPilatesormobilizationworkoutofthesamelevel regardlessofduration. • Boxingcansubstituteforanyotherboxingworkoutorcardioworkoutofthesamelevel andwithin5minutesoftheduration. • BoxingresistanceworkoutscansubstituteforanyPersonalTrainingworkoutofthe same level.
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Modifications
Mostofourworkoutshavesuitableoptionsformodificationsonhighimpactorverychallengingexercises.Themostcommonexercisespeopleexperienceproblemswithare:
• Burpees • Press ups • Sit ups • Starjumps • Lunges WehavevideosonmodificationsandtechniqueontheseexercisesintheFAQsectionofthewebsite.Ifthereisaparticularexerciseyouneedamodificationforpleasecontactusorpostinthecommunity.
Note: You can remove workouts from any plan if you do not have the time for them. You can add workouts to your plan using our Turbo sheets or Plug-on guidelines.
Important: Modifications
Manyofourworkoutsincludemodifiers,lowimpactoptionsandadaptationstoensureeverybodycancompletetheworkoutregardlessofinjuriesorcurrentcapabilitylevels.
Choosingthelowimpact/modifiedversionisNOT:
• Theeasyversion • Cheating • Lessbeneficial
Thelowimpactormodifiedversioniseverybitasvalidandoftenmore beneficialthanthehigherimpactversion. Ifyoucompleteaworkoutusing100%modificationstheworkoutisaresoundingsuccess.
Calories burned in workouts
IfyouwanttoseehowmanycaloriesyouburnduringaTeamBodyProjectworkoutyoucangetaroughguidebyclickingonourcalorieburncalculatorandenteringyourdetails. Ifyouwantanaccuratereading,you’llneedtopurchaseaheartratemonitor.
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EXERCISE TYPES
Exerciseisour‘thing’.Weloveitandwewantyoutoloveittoo!
LetmetellyoualittlebitaboutthedifferenttypesofexerciseyouwillexperienceatTeamBodyProjectandwhytheyareimportant.
HIIT cardio
Examples:HIITwithDaniel,HIITwithAlex,IntervalcardioWhat it is: HIITtrainingisinterspersingperiodsofhardworkwithperiodsofrest.AlargeamountofTeamBodyProjectworkoutscontainanelementofHIIT. What you get from it and why you do it:
• Agreatercalorieburn‘postworkout’.Itisestimatedyourbodywillbeinahighercalorie EPOC(excesspost-exerciseoxygenconsumption) state for up to two hours. • Morefunthancontinuouscardio–becauseyouhavethosereststolookforwardto. • Moretimeefficient. • Improvedcardiovascularandlunghealth. • Improvedinsulinsensitivity–crucialforfatloss. • Healthyheartandlungs.
Compassionate workouts
Examples:Cardiocompassion,movementcompassion,cardiobreeze,stretch,refreshWhat it is:Alighter‘anabolic’workoutthatgentlymobilizesyourmusclesandjointswhileraisingyourheartrateandburningcalories.What you get from it and why you do it:
• Excellentmovementpatterns • Calorieburnforfatandweightloss • Betteremotionalhealth • Baselinefitnesslevels • Improvedrecovery(whenusedasanactiverecoveryworkout)
Personal Training workouts (circuits)
Examples:PersonalTraining1-6,GetMoving1-3,SuperheroIntense,Dangerzone.What it is: Acombinationofresistance,cardioandcorework.Thesearethemostcompleteworkoutsyoucando! What you get from it and why you do it:
• Cardiobenefits(seeHIITcardioworkouts) • Resistancetrainingbenefits(seeresistancetrainingworkouts) • Acombinationsessionthatcoverseveryelementinoneworkout
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Mobilization workouts
Examples: Ultimate Hybrid 1-3, Pilates 1-6What it is: AmobilizationworkoutthatconsistsofeitherPilates,yogaorahybridofdifferentdisciplines. What you get from it and why you do it:
• Flexibility • Mobility • Corestrength
Boxing workouts
Examples:ChampionshipBoxing1-2,Boxingresistance1-2,KickBoxPilatesWhat it is:Workoutsthatarebasedonboxingtechniquesanddrills. What you get from it:
• A total body workout • Highcalorieburn • Funworkout • Resistanceandcardiobenefits
AvD workouts
Examples: AvdThistimeit’spersonal,stillpersonal,norestcardio.What it is:AworkoutthatpitsAlexversusDanielusingtheirfavouritemoves. Alexwins. What you get from it:
• Afunworkout • Highcalorieburn • Varietyofcardioandresistancebenefits
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SCULPTORS – RESISTANCE BASICS
Sculptorplug-onworkoutsareresistance-basedworkoutsofbetween10and20minutesthatcanbe‘plugged-on’toyourTeamBodyProjectworkoutplan.
Thereareseveralprogressiveplansthatyoucanselectbasedonyourcurrentgoals.
All sculptor workouts are multi-level/low impact.
Thedifficultylevelwillbedependentontheweightyouuse.(SeeUsing the correct weights)
ThissegmentoftheTransform for LifemanualwillexplainhowyoucanuseSculptors to accelerate your resultsandfinetuneyourbody.
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Time under tension – the master principle
Timeundertensiondriveseverythingwithresistance training.
Thevarioussetquantities,repspeeds,weights(orload)andrepnumbersarealldesignedtovary,increase,decreaseandinfluencethetypeoftensionyouexperienceandtheamountoftimeyourmusclesareundertension.
Withoutplacingmusclesundertensionyouarejustmovingyourmusclesandligamentsaroundthejoint.Thisisgreatformobilizationandactivation,butifyouwanttoimprovethetone,strengthorshapeofyourmusclesyouwillneedtoforce‘adaptation’throughapplyingthecorrectamountanddurationoftensiontobreakthemusclesdownandhavethembuildbackstronger,tighteranddenser.
Continuoustensionoverloadstheworkingmusclesandforcesthebodytoadapt. Thismaysoundcomplicated,butonceyou’veunderstoodandcanapply the basics, with practice, it really is very simple.
Muscular Engagement
Duringresistanceworkoutsyoumustlearntokeepyourmusclesundertensionthroughboththeconcentric(AGAINSTgravity)andmoreimportantlyeccentric(WITHgravity)partofthemovement.
Thinkofapressup.
Bybendingyourelbowsandgoingtowardsthegroundyouarebeingassistedbygravity,meaningthispartofthemovementcouldactuallyhappenwithnoeffort.Youcouldliterally‘fall’throughtheeccentricpartofthemovementwithgravityassistingyou.
SlowingthismovementdownbycontrollingandengagingthemuscletoworkAGAINSTgravityisimperativeforbestresults. Wecallthis‘eccentriccontrol’.Youcaneitherengageyourmusclestofightagainstgravitythroughthemovementtogenerateresults(eccentriccontrol)oryoucanallowgravitytodotheworkforyouandgivetheeccentrichalfofyourresistanceresults away.
Thisiswhyeccentriccontrolissoimportant.
ThedriveupAGAINSTgravity(concentric)requiresmuscularefforttohappen,sothereisalwaysa‘forced’contraction,butanadditionalfocusonmuscleengagementremainsimportanttomaximizeengagementandtensionandminimizemomentum.
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Beforeeachset,readtheon-screenguidelinestoseewhichmusclesshouldbeworkingandfocusonkeepingthesemusclesengagedthroughBOTHpartsofthemovement;avoidingmomentumthroughtheconcentricandavoidingdroppingtheweightsthrougheccentric.
IMPORTANT:Wheneveryouareconfusedaboutwhichpartofthemovementisconcentricandwhichpartofthemovementiseccentricsimplyconsiderwhichpart ofthemovementisAGAINSTgravityandwhichpartisWITH.
The optional ‘Squeeze’
Youcanalsogivethemusclesanextra‘squeeze’atthetopofthemovement.
Thetoppointoftheconcentricportionofyourrepetitionbeforemovinginto thegravityassistedeccentricportionisthesqueezepoint.
Speed of Repetitions
Thetimeundertensionprinciplesarealsoimpactedbyhowfasttherepsare,whichimpactsthetotaldurationofthe set.
Thefastertherepsare,thelesstimethemuscleisundertensionandtherefore,themoretotalrepsyoucantheoretically complete.
Theslowertherepsare,themoretimethemuscleisundertensionwitheachrep,andthereforethefewerrepsyoushould be able to complete.
Wehavethreedifferentspeeds;slow,mediumandfast.
Wemakerepetitionspeedeasyforyouinsculptors. A beep willsoundtoindicatethecompletionofeachrepetition. Bycombiningmuscularengagementwiththecorrectrepspeed,youwillbeensuringyougetthebestresultsforyour efforts.
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Note: As you reach the final few repetitions of a set, provided the weight is correct and your engagement has been crisp, you will start to feel lactic acid gathering in the muscles you are using.
Atthispointitisexpectedyouwillhavetostartcheatingrepsbyacceleratingtheconcentricwithalittlemomentum.
Thisisnotonlynormal,itshowsyouarepushingtothecorrectdifficultylevelforprogress.(overload).
However,tryNOTtocheattheeccentricpartofthemovementbydroppingtheweightusinggravityunderanycircumstances.
Number of reps
WehavefourrepcountswithSculptors:10,12,15and20. Thehighertherepcountthelongeryourmuscleisundertensionrelativetothechosenpaceofeachrepetition.
Wewouldneverhave20slowreps,asthetimeundertensionwouldbetoogreat.Ifthemusclescouldlastthislonganothervariablewouldcertainlybeincorrect(weighttoolight,engagementnotsufficient,etc.).
Conversely,wewouldneverhave10fastrepsasthetimeundertensionwouldbetooshort.Ifthesetissufficientlydifficultfor10fastrepsitispossiblethatanothervariableisincorrect(weighttooheavy,formincorrect). WemakerepseasyinSculptorsbysettingthemforyou.
Rest time
Theresttimegivenwilldictatetheratiooftensionversusrest.Theshortertheresttimebetweeneachsetthehigherthepercentageoftimeyourbodyisundertension. Whileitmayappearthatshorterresttimesarealwaysbetterorharderthisisnotthecase.Ifyouarealwaysabletocompleteeverysetwithlowrestandhightensionperiods,youmustconsiderwhetheryouaresufficientlychallengingyourselfduringtheworkingperiod. Asa(somewhatsurprising)generalruleofthumb:
Thehighertherepcount,thelightertheweight,thelessstressful(orcatabolic)thetimeundertension,theSHORTERtherestrequired.
Thelowertherepcount,theheaviertheweight,themorestressful(orcatabolic)thetimeundertension,theLONGERtherestrequired.
Youwillnotneedtogivetoomuchthoughttoresttimes,sincewedrivethemforyouthroughofferingavarietyofresttimesthatdonotalwayslineupperfectlytotheabove.
Itisuptoyoutoadjustyourweightsaccordingly.Weightistheonevariableyoumustcontrolindependently.
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Number of sets
WehavefoursetcountswithSculptors:1,2,3and4. Thehigherthesetcountthehigherthenetamountoftimeyourmuscleisundertensionforeachexercisegrouping. Therefore,thehigherthesetcountforeachindividualexercise,thelowerthetotaldifferentexerciseselectionswewouldmake.
WemakenumberofsetseasywithinSculptorsbysettingitforyou.
Using the correct weights
Pleasereadthissectioncarefully.Thisistheonevariablewecannotselectforyou.
Whenyouareatthestartofyourtrainingjourney,anysetofweightswilldo.Infact,youcangetthroughthefirstfewmonthsoftrainingWITHOUTanyweights. However,ifyouwishtocontinuemakingprogressyouwillneedtomakeaninvestmentinequipment.
WedonotlikeaskingpeopletospendadditionalmoneyonequipmentBUTifyouaregoingtotakeyour‘athome’trainingseriouslyfortherestofyourlife,dumbbellsofferexceptionalvalueformoney.
Exercise type ‘weight’ groupings
Wehavegroupedexercisesintothreecategoriesbasedontheweightofthedumb-bellyoushouldprobably use. Group A exercises ‘Light weight’ (4-11 lb / 2-5 kg)
Sideandreverseshoulderraisesandcircles,chestraises,tricepextensions,punchtypemovements,Pilates‘control’movements.
Group B exercises ‘Medium weight’ (6-22 lb / 3-10 kg)
Bicepcurls,overheadshoulderpress,frontraises,curlandpress,commandopull,overheadtricepextension,squatandpress,weightedsitup,chestflies. Group C exercises ‘Heavy weight’ (11-33 lb / 5-15 kg)
Dumbbellchestpress,allsquatvariations,bentoverrow,latpullover,deadlift.
Note: You may personally find a Group A exercise could be an A/B for you, a B could be a B/A or B/C and C could be a C/B. However, an A should NEVER be a C and a C should never be an A. If it is you should review your form, engagement and rep speed.
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Buying the correct weights
Beginner female dumbbell set
Unlessyoucanafforditoralreadyownthem,thereislittlepointinpurchasingweightsthatare1kgorless.Youwillsoongrowoutofthemandcanusewaterbottlesorotherhouseholditemsinstead.
Note: 1 kg = 2.2 lb
1. First set (Light).Yourstartinglightweightshouldbearound2kg. (If you are using 1 kg for light this will become your B medium weight.)
2. Second set (Medium).AsthemajorityofexercisessitinB,havingamediumweightofaround3-4kgwouldbehugelybeneficial.(Again, this would naturally become your C heavy weight.) Havingonesetof2kgandonesetof8kgwillgiveyougoodoptionsforgroupAandgroupCexerciseswiththecapacityforchoosingwhichoneismostsuitableforBexercises.
3. Third set (Heavy). After a time, you may feel like exercises such as squatvariationsareprovingtooeasywith3-4kgweightsandatthispointwewouldrecommendpurchasinganadditionalsetofdumbbellsof5-6kg.
Note: These are rough guidelines only and you should adjust according to your own strength and capabilities.
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Beginner male dumbbell set
Unlessyoucanaffordit,thereislittlepointinpurchasesweightsthatare1kgorless,youwillprobablygrowoutofthemveryquicklyandyoucanalwaysusewaterbottlesorotherhouseholditemsinstead.
1. First set (Light).Yourstartinglightweightshouldweigharound3kg. (If you are using 1 kg for light this can become your B medium weight.)
2. Second set (Medium).AsthemajorityofexercisessitinB,havingamediumweightof around4-5kgwouldbehugelybeneficial.(Again, this would naturally become your C heavy weight.) Havingonesetof3kgandonesetof4-5kgwillgiveyougoodoptionsforgroupAandgroupCexercisewiththecapacityforchoosingwhichoneismostsuitableforBexercises.
3. Third set (Heavy).Afteratime,youwillfeellikeexercisessuchassquat variationsareprovingtooeasywith4-5kgweightsandatthispointwe wouldrecommendpurchasinganadditionalsetofdumbbellsof7-8kg.
Note: These are rough guidelines only and you should adjust according to your own strength and capabilities.
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Further progressions
Bythetimeyouhavereachedthelimitwiththeweightsrecommended,youwillhaveagoodfeelingforweightsyouarecomfortableliftingandwhereyouwanttotakeyourstrength.Somemembersneveruseaweightheavierthan4kgandsomeuse20kg.
Thechoiceispersonalanddependsonyourgoalsandpreferences.
Adjusting weight based on variables
TheweightyouselectMAYalsobeimpactedbythefollowingvariables.
•Thefastertherepspeed,theheaviertheweightMAYhavetobe
•Theslowertherepspeed,thelightertheweightMAYhavetobe
•Thehighertherepcount,thelightertheweightMAYhavetobe
•Thelowertherepcount,theheaviertheweightMAYhavetobe
•Theshortertheresttime,thelightertheweightMAYhavetobe
•Thehigherthesetcount,thelightertheweightMAYhavetobe
•Thelowerthesetcount,theheaviertheweightMAYhavetobe
•Themoreeffectivethemuscularengagement,thelightertheweightMAYhavetobe
•Thelesseffectivethemuscularengagement,theheaviertheweightMAYhavetobe
Inthenextpagewewillexplainhowtounderstandwhichweightyoushould beusingalittlebetter.
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How to know if you are using the wrong weight
Therearethreethingsyoushouldbelookingoutforwhendecidingiftheweightisheavyenoughortooheavy:
1. Lactic acid accumulating in the muscles
Ifyoudonotfeelanylacticacidor‘goodpain’accumulatinginthemusclesbythelast2-3reps(especiallyonthesecond,thirdand,ifrelevant,fourthset)ofanexercisethentheweightiseithertoolightORyourmuscleengagementisnotsufficientforthereprangeandspeed.
2. Loss of strength
IfyoulosestrengthandhavetostopBEFOREthelast2-3repstheweightistooheavyforthereprangeandspeedandshouldbelighter.
However,ifyouhavetostopDURINGthelast2-3reps,theweightispushingyoujustbeyondyourlimitandthisisfine.
Cheating form in last few reps
Aspreviouslydiscussed,youcancheatforminthelastfewrepsbyacceleratingorpoweringupagainstgravity,providedyoukeepgoodform,usingadditionalmomentum.Youcannothowevercheatformwhenyouaremovingwithgravity.Ifyoudothisgravitywillbestealingyourresultsfromyou.
3. Loss of form
ANYtimeyouloseformyoushouldconsidertheweighttooheavyforthereprangeandspeedandshouldusealighterweighttoensurecorrectform.
Correctformisthemostimportantaspectandshouldneverbecompromisedunderanycircumstances. Loss of form red flags
• Swingingtheweightsorusingmomentumearlyintheset• Feelingmusclestraininoverloadredistributionareas(lowerback,neck,trapezius)• FeelingANYmusclethatisnotsupposedtobeworking–alwayscheckthemuscles
workedonscreen• Droppingtheweightswithgravity• Notfeelingthemusclesyoushouldbe–alwayscheckthemusclesonscreenduring
break times
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Exercise variations
Differenttypesofexercisesworkdifferentmusclegroupsbyactivatingmusclesrelevanttotheactionofthejoint.
Toensurewehitallmusclegroupsinabalancedway,wehavebrokendowntheexercisesandthemusclestheyworkintoeightsections.
A. Glossary of body parts
1. Legs (compound)
Primary:Quads,hamstrings,calvesandglutes Secondary:Core
Exerciseexamples:Squats,deadlifts,sumosquat
2. Glutes
Exerciseexamples:Goodmornings,donkeykicks,legraises
3. Chest (compound and isolation)
Primary: Chest Secondary:Anteriordeltoids,triceps,core
Exerciseexamples:Pushup,dumbbellflies,dumbbellpress
4. Back (compound and isolation)
Primary:Rhomboids,Lats Secondary:Biceps,posteriordeltoids,core
Exerciseexamples:Bentoverrows,latpullovers
5. Biceps (isolation)
Exerciseexamples:Bicepcurls,hammercurls 6. Triceps (isolation and compound)
Primary: Triceps Secondary:Core,chest,anteriordeltoids
Exerciseexamples:Tricepdips,extensions
7. Shoulders (compound and isolation)
Primary:Anterior/posterior/medialdeltoid Secondary:Trapezius,core
Exercise examples: Raised, overhead press
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8. Core
Transverseabs,obliques,lowerback,pelvicfloor,rectusabdominus,multifidus
Exerciseexamples:Plank,situp,toetaps
B. Muscles used / explanations during Sculptors
IntheresttimesofyourSculptorworkoutyouwillbegivenclearinstructionsonwhichmusclesareworkinginthenextexercise.
Pleasereadthemandfocusonengagingthesemusclesduringtheset.
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Deciding on a Sculptor routine
Wehaveseventypesofresistanceworkoutsandroutineplug-onswithintheSculptorprogram.
Wecalltheseroutinesprogressions.
• TotalBodyprogressions• Lowerbodyandabprogressions• Upperbodyprogressions• Armonlyprogressions• Backandshouldersprogressions• Chestonlyprogressions• Lowerbodyonlyprogressions
EachSculptorprogramwillofferavarietyofrepspeeds,sets,resttimesandexercisestoensureyougetabalancedandprogressiveprogrambasedonyourgoals.
A. Total Body progressions
TotalBodyroutinesensureyourmusclesgetagoodtotalbodyworkoutandworkallthemusclesinabalancedwaywitheachworkout.Theprogressionswillbedesignedtochangethewaywefatiguethemuscles.
B. Isolation progressions
Isolationroutinesallowyoutoworkonanareayouwanttofocusonoverashortperiodoftime.Forinstanceusinganarmisolationroutinefortwoweekstoimprovetoneandstrengthinarms.
Note: The same isolation routines should not be used week after week, as this would create an imbalance.
C. Split Body progressions
SplitBodyroutineswillworkdifferentmusclegroupstofatigueondifferentdays.Thisisanadvancedapproachsuitedtomoreexperiencedexerciserslookingtochangetheirapproachtoreigniteresults.
D. Random workouts
Youdon’thavetofollowaspecificprogression.YoucandecideonadifferentSculptorplug-ondependingonhowyoufeelonthedayandtheamountoftimeyouhave.
Ifyouhavetheconfidencetodothis,makesureyoubalancebodypartsoveraperiodoftime(seeGlossary of body parts).
Note: Sculptor workouts and plans should not be considered complete plans by themselves. They are workouts designed to add on to your Team Body Project cardio and circuit training to further sculpt and strengthen your body. They are here to complement the broad range of cardio, Pilates, resistance and cardio workouts we provide.
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How to use Sculptor plug-ons
A. Sculptors are ideal to use after:
• ALLcardio,Pilatesandmobilizationworkouts• Workoutsthatarelessthan45minutesinduration
Sculptorsneedmoreconsiderationforuseafter:
• Workoutsmorethan45minutesinduration• PT workouts• GetMovingworkouts• Longer‘PersonalTraining’orcircuit-basedworkouts
Sculptorsarenotidealtouseafter:
• PureResistance• PureResistance2
• DangerZone2(fullversion)
B. When to use Sculptors
ASculptorshouldideallybedoneBEFOREyourcooldownandstretchsoyourbodyisstillwarmfromyour previous workout.
YoushouldthenproceedtocooldownandstretchAFTERyouhavefinishedtheSculptor.
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Using the letter and number system
Each Sculptor has both a letterandnumber attached to it.
Letters
Aworkoutshaveanoverallfocusonrotatingtheexercisesinacircuitformat. Example: A1workoutsindicatealloftheworkoutsareinthesamecategory,soyoucouldexpectallofthemtohave a similar format.
•A1Legs
• A1 Arms
• A1 Chest
•A1Back
• A1 Shoulders
Youcanexpectthisentiresettohaveacircuit-basedsystem.
Example A circuit format:
Bicepcurlsx12mediumpaceTricep dips x 15 fast paceHammercurlsx10slowpace
Circuit x 3.
AchangeinletterrepresentsachangetotheoverallFORMAT. Bworkoutshaveanoverallfocusongroupingtheexercisesinacontinuousrepetitionformat.
Example B continuous repetition format:
Bicepcurlsx12x3mediumpaceTricep dips x 15 x 3 fast paceHammercurlsx10x3slowpace
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Numbers Eachnumberrepresentsdifferentvariableswithin the letter format.
A2workoutswouldhaveacircuitformatbutthespeeds,numbersofrepsandexercisescouldbedifferenttoA1.
B2workoutswouldhaveacontinuousrepetitionformatbutspeeds,numbersofrepsandexercisescouldbedifferenttoB1.
Mixing the numbers and letters
Youcanmixandmatchthenumbersandlettersinanywayyouchoose,althoughwerecommendamonitoredapproach.
Providedyouarechangingthestimulusandworkingthemuscleinnewwaysyouwillcontinuetomakeprogress.
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