☠ "Master of magic, God of war, Odin wanders alone." ☠

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 10)
The isometric power 30 program. Phase two. Day B

-Front raise
-Upright row
-Cable spread
-Reverse grip triceps pushdown
-Seated crunches
-Kneeling triceps pushdown
-Deadlift
-Seated stiff legged deadlift

5 reps followed by a 30sec. isometric contraction
1 round

Walkouts/ins

1 round

Walkouts/Jumpins

2 rounds

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

Push ups between 2 chairs

1 x 48 x bw

Archer push ups

1 x 32 x bw
1 x 22 x bw

Double pump Navy seal burpees

1 x 4 x bw

 

[Henk123456]

Is dat alles wat je doet 4 setjes?

 

[Sanca Saxon]

Is dat alles wat je doet 4 setjes?

Klik om te verkleinen...

Je moet alles lezen.

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow -> dit tikt meestal 45min a 1u aan.

 

[Henk123456]

Ja dat kan ik niet weten daarom vraag ik het ook.

 

[Sanca Saxon]

Ja dat kan ik niet weten daarom vraag ik het ook.

Klik om te verkleinen...

Die routine is ondertussen van een warm up routine naar een full body training opzich gegaan, ik doe er bv ook altijd squats bij.

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 11)
The isometric power 30 program. Phase three. Day A

-Seated crunches
-Seated obliques
-Compression behind the head
-Cable spread
-Kneeling triceps pushdown
-Reverse grip one arm triceps pushdown
-Deadlift
-Seated stiff legged deadlift

3 reps followed by a 30sec. isometric contraction
1 round

Crunches

1 x 300 x bw

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 11)
The isometric power 30 program. Phase three. Day B

-Seated calf toe press, knees bend
-Chest compression
-Stiff arm lat pulldown
-Compression behind the back
-Overhead cable spread
-Hammer curls
-Kneeling cable curls
-Seated crunches

3 reps followed by a 30sec. isometric contraction
1 round

Bullworker hack squat

1 x 20, each rep 5sec hold on top

Feet up crunches

1 x 300 x bw

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

Bullworker door frame shoulder press

1 x 20, each rep 5sec hold on top

The Bullworker muscle up program (Week 11)
The isometric power 30 program. Phase three. Day A

-Seated crunches
-Seated obliques
-Compression behind the head
-Cable spread
-Kneeling triceps pushdown
-Reverse grip one arm triceps pushdown
-Deadlift
-Seated stiff legged deadlift

3 reps followed by a 30sec. isometric contraction
1 round

Feet up crunches

1 x 300 x bw

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 11)
The isometric power 30 program. Phase three. Day B

-Seated calf toe press, knees straight
-Chest compression
-Stiff arm lat pulldown
-Compression behind the back
-Overhead cable spread
-Hammer curls
-Kneeling cable curls
-Seated crunches

3 reps followed by a 30sec. isometric contraction
1 round

Archer push ups

7 x 12 x bw

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 11)
The isometric power 30 program. Phase three. Day A

-Seated crunches
-Seated obliques
-Compression behind the head
-Cable spread
-Kneeling triceps pushdown
-Reverse grip one arm triceps pushdown
-Deadlift
-Seated stiff legged deadlift

3 reps followed by a 30sec. isometric contraction
1 round

Feet up crunches

1 x 350 x bw

 

[Sanca Saxon]

Wooden clubbells tornado (2kg)

1 round, 2 hands
1 round, alternated

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 11)
The isometric power 30 program. Phase three. Day B

-Seated calf toe press, knees bend
-Chest compression
-Stiff arm lat pulldown
-Compression behind the back
-Overhead cable spread
-Hammer curls
-Kneeling cable curls
-Seated crunches

3 reps followed by a 30sec. isometric contraction
1 round

 

[Sanca Saxon]

Walking lunges

1 x 50 x bw

Leg extensions, self resisted

10 x 10/each leg

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

Triple pump 6-count burpees

1 x 9 x bw

Archer push ups

2 x 34 x bw

-Overhead to chest band pull apart
-Lat pulldown against band
-Seated row against band

 

[Sanca Saxon]

6-count burpees

1 x 11 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

6-count burpees

1 x 12 x bw

The Bullworker muscle up program (Week 12)
The isometric power 60 program. Day A

-Seated crunches
-Chest compression
-Lower chest compression
-Front raise
-Upright row
-Compression behind the head
-Cable spread
-Biceps curls
-Hammer curls

30 reps followed by a 30sec. isometric contraction
2 rounds

 

[Sanca Saxon]

6-count burpees

1 x 15 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 12)
The isometric power 60 program. Day B

-Hip abduction
-Seated hip flexor cable spread
-Deadlift
-Seated lower ab raise
-Seated crunches
-Seated obliques
-Hip adduction
-Overhead compression
-Cable spread
-Kneeling triceps pushdown
-One arm triceps pushdown
-Seated deadlift

30 reps followed by a 30sec. isometric contraction
2 rounds

 

[Sanca Saxon]

 

[Sanca Saxon]

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 12)
The isometric power 60 program. Day A

-Seated crunches
-Chest compression
-Lower chest compression
-Front raise
-Upright row
-Compression behind the head
-Cable spread
-Biceps curls
-Hammer curls

30 reps followed by a 30sec. isometric contraction
2 rounds

Einde van de Bullworker challenge, ik ben benieuwd hoe ze me dit jaar gaan raten want ze houden precies niet zo van bodybuilders 😄
Ik ga nu ook terug meer gebruik maken van de clubbells, mace, bands en power twister.
Gewichten sluit ik niet uit maar zijn zeker geen prioriteit meer, ik vind het voor nu eigenlijk prima gaan allemaal.
Ik moet wel ook eens terug wat meer werk maken van de ab wheel en de burpees frequenter doen, so much to do, so little time...

 

[Sanca Saxon]

6-count burpees

1 x 13 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

Power twister * Overhead to chest band pull apart

3 variations reps and iso-motion on the power twister
2 rounds

The Bullworker muscle up program (Week 12)
The isometric power 60 program. Day B

-Hip abduction
-Seated hip flexor cable spread
-Deadlift
-Seated lower ab raise
-Seated crunches
-Seated obliques
-Hip adduction
-Overhead compression
-Cable spread
-Kneeling triceps pushdown
-One arm triceps pushdown
-Seated deadlift

30 reps followed by a 30sec. isometric contraction
2 rounds

 

[Sanca Saxon]

6-count burpees

1 x 16 x bw

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 12)
The isometric power 60 program. Day A

-Seated crunches
-Chest compression
-Lower chest compression
-Front raise
-Upright row
-Compression behind the head -> Door frame shoulder press
-Cable spread
-Biceps curls, in the 1st round
-Hammer curls, in the 2nd round

30 reps followed by a 30sec. isometric contraction
2 rounds

Iso-bow

Holds/Dynamic tension/Reps, 1 round

 

[Sanca Saxon]

6-count burpees

10 x 6 x bw
Sets combined with the warm up routine exercises

Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 12)
The isometric power 60 program. Day B

-Hip abduction
-Seated hip flexor cable spread
-Deadlift
-Seated lower ab raise
-Seated crunches
-Seated obliques
-Hip adduction
-Overhead compression -> Door frame shoulder press
-Cable spread
-Kneeling triceps pushdown
-One arm triceps pushdown
-Seated deadlift

30 reps followed by a 30sec. isometric contraction
2 rounds

 

[BB_]

Burpees zijn echt de hel. Afgelopen week ook nog gedaan.