ADVANCED HUMAN PERFORMANCE

ADVANCED
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TABLE OF CONTENTS
21 WORKOUT TEMPLATES

SECTION
PAGE #
(Click any section to directly navigate to that page)

ABOUT THE PROGRAM: MESSAGE FROM DR. SEEDMAN & PROGRAM INTRODUCTION Page 5

SPLIT OPTIONS: 10 WORKOUT ROUTINES ILLUSTRATING HOW THE TEMPLATES CAN BE LEVERAGED & CUSTOMIZED Page 8

TEMPLATE #1: FULL BODY WORKOUT TEMPLATE 1 Page 13

TEMPLATE #2: FULL BODY W ORKOUT TEMPLATE UPPER BODY EMPHASIS Page 14

TEMPLATE #3: FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS) Page 15

TEMPLATE #4: FULL BODY WORKOUT TEMPLATE (ARM EMPHASIS) Page 16

TEMPLATE #5: FULL BODY WORKOUT TEMPLATE (POWER AND SPEED EMPHASIS) Page 17

TEMPLATE #6: FULL BODY W ORKOUT TEMPLATE (STABILIZATION AND CORE EMPHASIS) Page 18

TEMPLATE #7: FULL BODY WORKOUT ROUTINE (FOOT AND ANKLE EMPHASIS) Page 19

TEMPLATE #8: HEAVY UPPER BODY AND LIGHT LOWER BODY WORKOUT TEMPLATE Page 20

TEMPLATE #9: HEAVY LOWER BODY AND LIGHT UPPER BODY WORKOUT TEMPLATE Page 21

TEMPLATE #10: UPPER BODY WORKOUT TEMPLATE Page 22

TEMPLATE #11: LOWER BODY WORKOUT TEMPLATE Page 23

TEMPLATE #12: CHEST & BACK WORKOUT TEMPLATE Page 24

TEMPLATE #13: SHOULDERS, TRAPS, AND REAR DELTOIDS WORKOUT TEMPLATE Page 25

TEMPLATE #14: ARMS WORKOUT TEMPLATE Page 26

TEMPLATE #15: CORE WORKOUT TEMPLATE Page 27

TEMPLATE #16
: FULL BODY CONSOLIDATED WORKOUT TEMPLATE #1 (30 MIN OR LESS) Page 28

TEMPLATE #17: FULL BODY CONSOLIDATED WORKOUT TEMPLATE #2 (30 MIN OR LESS) Page 29

TEMPLATE #18: FULL BODY ULTRA ADVANCED WORKOUT TEMPLATE Page 30

TEMPLATE #19: GLUTES, HAMSTRINGS, & BACKSIDE, WORKOUT TEMPLATE FOR TONED BUTT & LEGS Page 31

TEMPLATE #20: POWERLIFTING TEMPLATE (FULL BODY) Page 32

TEMPLATE #21: OLYMPIC LIFTING AND EXPLOSIVE POWER WORKOUT TEMPLATE Page 33

WORKOUT LOG: EXERCISE LOG SUITABLE FOR PRINTING & RECORDING YOUR W ORKOUT RESULTS Page 34

FREE PRODUCT Page 37

CORE BLITZ: ABDOMINAL TEMPLATE DESIGNED FOR BUILDING CORE STRENGTH & DEFINITION Page 39

Advanced Human Performance (AHP). All rights reserved.

Copyright © 2015 Advanced
 TRAINING SPLIT OPTION #1

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Full Body (Lower Body Emphasis) Template #3

Workout #2 Full Body (Upper Body Emphasis) Template #2

Workout #3 Full Body (Standard) Template #1

TRAINING SPLIT OPTION #2

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Full Body (Ultra Advanced) Template #18

Workout #2 Full Body (Power and Speed) Template #5

Workout #3 Workout Full Body (Stabilization and Core Emphasis) Template #6

TRAINING SPLIT OPTION #3

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Upper Body Template #10

Workout #2 Lower Body Template #11

Workout #3 Powerlifting Template (Full Body) Template #20

Workout #4 Core Workout Template Template #15
 TRAINING SPLIT OPTION #4

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Chest and Back Template #12

Workout #2 Lower Body Template #11

Workout #3 Shoulders and Traps Template #13

Workout #4 Core Template #15

Workout #5 Arms Template #14

TRAINING SPLIT OPTION #5

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Heavy Upper Body and Light Lower Body Template #8

Workout #2 Olympic Lifting and Explosive Power Template #21

Workout #3 Heavy Lower and Light Upper Body Template #9

Workout #4 Full Body (Foot and Ankle Emphasis) Template #7

TRAINING SPLIT OPTION #6

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Full Body Consolidated 1 Template #16

Workout #2 Full Body Consolidated 2 Template #17

Workout #3 Full Body (Power and Speed Emphasis) Template #5

 TRAINING SPLIT OPTION #7

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Lower Body Template #11

Workout #2 Upper Body Template #10

Workout #3 Core Template #15

Workout #4 Glutes and Hamstrings Template #19

Workout #5 Full Body (Emphasis Arms) Template #4

TRAINING SPLIT OPTION #8

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Chest and Back Template #12

Workout #2 Lower Body Template #11

Workout #3 Shoulders Template #13

Workout #4 Full Body (Emphasis Power and Speed) Template #5

Workout #5 Core Template #15

Workout #6 Upper body Template #10

Workout #7 Lower Body Template #11

TRAINING SPLIT OPTION #9

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Olympic Lifting and Explosive Power Template #21

Workout #2 Powerlifting Template Template #20

Full Body (Emphasis Power and Speed)
Workout #3 Template #5
Workout #4 Arms Template #14
 TRAINING SPLIT OPTION #10

WORKOUT DAY MUSCLE FOCUS TEMPLATE TO USE

Workout #1 Full Body (Emphasis Upper) Template #2

Workout #2 Full Body (Emphasis Lower) Template #3

Workout #3 Full Body Emphasis Stabilization and Core Template #6

Workout #4 Full Body Ultra Advanced Template #18

Workout #5 Full Body (Emphasis Power and Speed) Template #5

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #1
FULL BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any core stabilization exercise such as plank

3 1 (00:30) 00:30 Superset: #1, #2, #3
variations or Palloff presses

Exercise #2: Any explosive

explosive movement such as O
Olympic
lympic Lifts,
3 3-4 00:45 Superset: #1, #2, #3
Jumps, or Plyometrics

Exercise #3: Any Squat

Squat or Deadlift Variation 4 3-5 01:00 Superset: #1, #2, #3

Exercise #4: Any horizontal

horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the back 3 4-5 00:45 Superset: #4 and #5
(bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal

horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells, 3 4-5 00:45 Superset: #4 and #5
pushups, etc.)

Exercise #6: Any Vertical

Vertical Pull of your cho
choice
ice such as lat
3 5 00:45 Superset: #6 and #7
pulldowns, pull-ups, etc.

Exercise #7:Any Vertical

Vertical Press of your choice such as any
3 4 01:00 Superset: #6 and #7
overhead press variation

Exercise #8: Any Hip Hinge exercise of you

yourr choice including
2-3 5 01:00 Superset: #8 and #9
any RDL variation, good morning, kettlebell swings, etc.

Exercise #9: Any Stride or Lunge Variation

Variation including any split
2-3 4-6 01:00 Superset: #8 and #9
squat, lunge, or Bulgarian squat variation

Exercise #10: Any Loaded

Loaded Carry Variation
Variation including farmer
farmers
s 2 1 (00:20) 00:30 Superset: #10 and #11
walks, suitcase carries, overhead walking press, etc.

Exercise #11: Any Single Leg

Leg Balance and Stability Exercise
Exercise
such as single leg stands, single leg swaps, single leg power 2 1 (00:30) 00:30 Superset: #10 and #11
hold, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced H uman Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #2
FULL BODY WORKOUT TEMPLATE UPPER BODY EMPHASIS

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Upper Body Explosive Movement such as

Medicine Ball Throws or Upper Body Plyometrics or Explosive 3 5 00:30 Superset: #1, #2, #3
Overhead Pressing Movements

Exercise #2: Any core stabilization

stabilization exercise such
such as plank
3 1 (00:30) 00:30 Superset: #1, #2, #3
variations or Palloff presses

Exercise #3: Any Squat

Squat or Deadlift Variation 3 3-4 01:00 Superset: #1, #
#2,
2, #3

Exercise #4: Any horizontal

horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the back 4 4-5 00:45 Superset: #4 and #5
(bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal

horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells, 4 4-5 00:45 Superset: #4 and #5
pushups, etc.)

Exercise #6: Any Vertical

Vertical Pull of your cho
choice
ice such as lat
3-4 5 00:45 Superset: #6 and #7
pulldowns, pull-ups, etc.

Exercise #7:Any Vertical

Vertical Press of your choice such as any
3-4 5 01:00 Superset: #6 and #7
overhead press variation

Exercise #8: Any Hip Hinge exercise of you

yourr choice including
2 3-4 00:45 Superset: #8 and #9
any RDL variation, good morning, kettlebell swings, etc.

Exercise #9: Any Stride or Lunge Variation

Variation including any split
2 3-4 00:45 Superset: #8 and #9
squat, lunge, or Bulgarian squat variation

Exercise #10: 10 Minutes of Upper Body Isolation work for

1 1 (10:00) N/A No Superset
biceps, triceps, delts, chest, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #3
FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

4 3 00:45 Superset: #1, #2, #3, #4
Jumps, or Plyometrics

Exercise #2: Any core stabilization

stabilization exercise such
such as plank
2 1 (00:30) 00:30 Superset: #1, #2, #3, #4
variations or Palloff presses

Exercise #3: Any Single Leg

Leg Balance and Stability Exercise
Exercise
such as single leg stands, single leg swaps, single leg power 2 1 (00:30) 00:30 Superset: #1, #2, #3, #4
hold, etc.

Exercise #4: Any Squat

Squat or Deadlift Variation 5 3-6 01:15 Superset: #1, #2, #3, #4

Exercise #5: Any Hip Hinge exercise of you

yourr choice including
4 3-6 00:45 Superset: #5 and #6
any RDL variation, good morning, kettlebell swings, etc.

Exercise #6: Any Stride or Lunge Variation

Variation including any split
3 5 00:45 Superset: #5 and #6
squat, lunge, or Bulgarian squat variation

Exercise #7:Any Vertical

Vertical Press of your choice such as any
2 5 00:30 Superset: #7 and #8
overhead press variation

Exercise #8: Any Vertical

Vertical Pull of your cho
choice
ice such as lat
2 4 00:30 Superset: #7 and #8
pulldowns, pull-ups, etc.

Exercise #9: Any horizontal

horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells, 2 4 00:30 Superset: #9, #10, #11
pushups, etc.)

Exercise #10:
Anybody
any type of upper horizon
horizontal
tal pulling
rowing exercise
variation which
movement forincludes
the 2 5 00:45 Superset: #9, #10, #11
back (bent over rows, seated cable rows, etc.)

Exercise #11: Any Calve Raise Exercise

Exercise of you
yourr choice 2 5 00:30 Superset: #9, #10, #11

Exercise #12: 10 Minutes of lower body isolation work

including glute bridges, hip thrusters, leg extensions, leg curls, 1 1 (10:00) N/A No Superset
leg press, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #4
FULL BODY WORKOUT TEMPLATE (ARM EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

3 2 00:45 Superset: #1, #2, #3, #4
Jumps, or Plyometrics

Exercise #2: Any Squat

Squat or Deadlift Variation 3 3 00:45 Superset: #1, #2, #3, #4

Exercise #3: Any horizontal

horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the 2-3 5 00:45 Superset: #1, #2, #3, #4
back (bent over rows, seated cable rows, etc.)

Exercise #4: Any horizontal

horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells, 2-3 5 00:45 Superset: #1, #2, #3, #4
pushups, etc.)

Exercise #5: Any Hip Hinge exercise of you

yourr choice including
2 4-5 00:45 Superset: #5 and #6
any RDL variation, good morning, kettlebell swings, etc.

Exercise #6: Any Stride or Lunge Variation

Variation including any split
2 4 01:00 Superset: #5 and #6
squat, lunge, or Bulgarian squat variation

Exercise #7: Any Vertical

Vertical Pull of your cho
choice
ice such as lat
2-3 4-5 00:45 Superset: #7 and #8
pulldowns, pull-ups, etc.

Exercise #8:Any Vertical

Vertical Press of your choice such as any
2-3 4-5 00:45 Superset: #7 and #8
overhead press variation

Exercise #9: Any Standing

Standing Curl (barbell or
or dumbbell) 3 4, 6, 8 00:45 Superset: #9 and #10

Exercise #10: Any Skull Crusher

Crusher Variation (flat, decline, or
3 5, 5, 10 00:45 Superset: #9 and #10
incline, using barbell, dumbbells, or kettlebells)

Exercise #11: Any Seated Curl, Cable Curl, or Machine Curl 2 8-10 00:45 Superset: #11 and #12

Exercise #12: Any Tricep Cable

Cable Pressdown Variation, Dips,
2 10-12 00:45 Superset: #11 and #12
or Machine Tricep Exercise

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #5
FULL BODY WORKOUT TEMPLATE (POWER AND SPEED EMPHASIS - USE 50-60%1RM ON ALL LIFTS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

4 3 00:45 Superset: #1, #2, #3
Jumps, or Plyometrics

Exercise #2: Any Squat

Squat or Deadlift Variation 3 3-4 00:45 Superset: #1, #2, #3

Exercise #3: Any core stabilization

stabilization exercise such
such as plank
2 1 (00:30 00:45 Superset: #1, #2, #3
variations or Palloff presses

Exercise #4: Any horizontal

horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the 3 4-5 00:45 Superset: #4 and #5
back (bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal

horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells, 3 4-5 00:45 Superset: #4 and #5
pushups, etc.)

Exercise #6: Explosive Lat Pulldown 3 4 00:45 Superset: #6 and #7

Exercise #7: Any Push Press

Press Variation (Light)
(Light) 3 3-4 00:45 Superset: #6 and #7

Exercise #8: Any Lunge

Lunge Jump Variation 2-3 5 00:45 Superset: #8 and #9

Exercise #9: Kettlebell Swings (single or double arm) 2-3 8-10 00:45 Superset: #8 and #9

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #6
FULL BODY WORKOUT TEMPLATE (STABILIZATION AND CORE EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Single Arm Clean or Snatch (Dumbbells or

3 4 00:45 Superset: #1, #2, #3, #4
Kettlebells)

Exercise #2: Any Single Arm

Arm Chest Press Variation
Variation 3 5 00:45 Superset: #1, #2, #3, #4

Exercise #3: Any Single Arm

Arm Rowing Variation
Variation 3 5 00:45 Superset: #1, #2, #3, #4

Exercise #4: Any Front Squat, Goblet Squat, Single Ar

Armm
Goblet Squat, or Single Arm Hanging Squat (kettlebells or 3 4-5 01:00 Superset: #1, #2, #3, #4
dumbbells)

Exercise #5: Any Single Arm

Arm Pulldown Machine
Machine 2-3 5 00:45 Superset: #5 and #6

Exercise #6: Any Single Arm

Arm Overhead Press Variation
(dumbell, kettlebell, bottoms-up, or barbell javelin press etc.) 2-3 4-5 00:45 Superset: #5 and #6
or Kneeling Overhead Dumbbell Press

Exercise #7: Any Eyes

Eyes Closed Lunge Variation
Variation 2-3 4-6 00:45 Superset: #7, #8, #9

Exercise #8: Any Single Leg

Leg Hinge Variation
Variation (Single Leg
2-3 4-5 00:45 Superset: #7, #8, #9
RDL, Single Leg Goodmorning, etc.)

Exercise #9: Any Single Arm

Arm Plank Variation (on bench,
2 1 (00:20) 00:45 Superset: #7, #8, #9
hands, forearms, weighted, stretched, etc.)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #7
FULL BODY WORKOUT ROUTINE (FOOT AND ANKLE EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Single Leg Box Jump or Box Jump Over or
3 4-5 00:45 Superset: #1 and #2
Any other single leg explosive movement
movement

Exercise #2: Any Squat

Squat Variation on Bo
Bosu
su Ball 3 3-5 00:30 Superset: #1 and #2

Exercise #3: Any Single Leg

Leg Pushup Variation
Variation (feet on
3 6-8 00:45 Superset: #3 and #4
bench, weighted, rings, foot on ball, etc.)

Exercise #4: Any Single Leg

Leg Bent Over Rowing Exercise
Exercise
3 4-5 00:30 Superset: #3 and #4
(Dumbbells, Kettlebells, or Barbell)

Exercise #5: Any Single Leg

Leg Stand (swaps,
(swaps, eyes close
closed
d hold,
2 8 00:30 Superset: #5, #6, #7
etc.)

Exercise #6: Weighted Pullups (Dorsiflex Method) 3 4 01:15 Superset: #5, #6, #7

Exercise #7: Any Overhead

Overhead Press Variation
Variation on one Le
Leg
g 3 4-6 00:45 Superset: #5, #6, #7

Exercise #8: Any Eyes

Eyes Closed Lunge Variation,
Variation, or lunge
lunge
3 4 00:45 Superset: #8 and #9
swap, or lunge with front foot on Bosu ball (round side)

Exercise #9: Optional: Any Upper Body Arm Isolation

1-4 6-10 00:45 Superset: #8 and #9
Exercises (Standing on one leg)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #8
HEAVY UPPER BODY AND LIGHT LOWER BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Snatch Variation 3 3-4 00:45 Superset: #1, #2, #3, #4

Exercise #2: Any Speed

Speed Squat Variatio
Variation
n (50-60% 1
1RM)
RM) 3 3-4 00:30 Superset: #1, #2, #3, #4

Exercise #3: Any horizontal

horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells, 5 3, 3, 3, 5, 5 01:15 Superset: #1, #2, #3, #4
pushups, etc.)

Exercise #4: Any horizontal

horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the 4 4-6 01:00 Superset: #1, #2, #3, #4
back (bent over rows, seated cable rows, etc.)

Exercise #5: Light Lunge Variation 2 4 00:30 Superset: #5 and #6

Exercise #6:
Any Light Hinge
Hinge Variation (light
(light RDL,
2 5 00:30 Superset: #5 and #6
Goodmorning, etc.)

Exercise #7:Any Vertical

Vertical Press of your choice such as any
3-4 3-5 01:00 Superset: #7 and #8
overhead press variation

Exercise #8: Any Vertical

Vertical Pull of your cho
choice
ice such as lat
3 4-5 01:00 Superset: #7 and #8
pulldowns, pull-ups, etc.

Exercise #9: 10 Minutes of Upper Body Isolation or High Rep

1-10 1 (10:00) 00:30 No Superset
Exercises (high rep presses, flyes, curls, triceps, rows, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #9
HEAVY LOWER BODY AND LIGHT UPPER BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

4 3-4 00:45 Superset: #1, #2, #3, #4
Jumps, or Plyometrics

Exercise #2: Any Squat

Squat or Deadlift Variation 5 2, 3, 3, 5, 5 00:45 Superset: #1, #2, #3, #4

Exercise #3: Any Light Rowing

Rowing Variation 3 4-5 00:45 Superset: #1, #2, #3, #4

Exercise #4: Any Speed

Speed Chest Press Varia
Variation
tion (50-60%
3 3-4 00:30 Superset: #1, #2, #3, #4
1RM)

Exercise #5: Any Hip Hinge exercise of you

yourr choice including
3 4-5 00:45 Superset: #5 and #6
any RDL variation, good morning, kettlebell swings, etc.

Exercise #6: Any Stride or Lunge Variation

Variation including any split
3 5 00:45 Superset: #5 and #6
squat, lunge, or Bulgarian squat variation

Exercise #7: Any Light Overhead

Overhead Press V
Variation
ariation 2-3 4 00:45 Superset: #7 and #8

Exercise #8: Light and Super Slow Lat Pulldown (eyes

2-3 5 00:30 Superset: #7 and #8
closed)

Exercise #9:Any Lower

Lower Body Isolation
Isolation Exercises or High Rep
1-10 10-20 N/A No Superset
Movements (leg press, leg extensions, leg curls, calve raises)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #10
UPPER BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Vertical Pull of your choice such as lat

pulldowns, pull-ups, etc. 4 3-6 01:00 Superset: #1, #2, #3

Exercise #2: Any Vertical Press of your choice

choice such as any
4 2-5 01:00 Superset: #1, #2, #3
overhead press variation

Exercise #3: Any Upper Body

Body Explosive
Explosive Movement such asas
Medicine Ball Throws or Upper Body Plyometrics or Explosive 3 5-6 00:45 Superset: #1, #2, #3
Overhead Pressing Movements

Exercise #4: Any horizontal

horizontal pulling exercise which includes
any type of upper body rowing variation movement for the 4 4-6 00:45 Superset: #4 and #5
back (bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal

horizontal pressing exercise
exercise which includes
any chest press exercise at any angle (barbell, dumbbells, 4 3-6 01:00 Superset: #4 and #5

pushups, etc.)

Exercise #6: Lying Dumbbell or Kettlebell Pullover 2 6-8 00:45 Superset: #6 and #7

Exercise #7: Any Loaded

Loaded Carry (i.e.
(i.e. Farmers walk or suitcase
2 50 00:45 Superset: #6 and #7
carry)

Exercise #8: Any Lateral

Lateral Raise for the side deltoids
deltoids 2 12-15 00:30 Superset: #8 and #9

Exercise #9: Any Rear Delt Exercise 2 12-15 00:30 Superset: #8 and #9

Exercise #10: Any Bicep Exercise

Exercise 3 6, 10 00:30 Superset: #10 and #11

Exercise #11: Any Tricep Isolation

Isolation Exercise 3 8, 10 00:30 Superset: #10 and #11

Exercise #12: One high rep set of any machine or cable row
12-20
(choose a weight that allows you to perform 12-20 reps to 1 00:30 No Superset
(To Failure)
failure)

Exercise #13: Any bodyweight

bodyweight pushup
pushup or bodyweight
bodyweight dip to
failure (can also use assisted machine if bodyweight 1 To Failure 00:30 No Superset
movements are not feasible)

Exercise #14: Any plank variation

variation (bodyw
(bodyweight
eight or weig
weighted)
hted) to
1 To Failure 00:30 No Superset
failure

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***
 Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

ADVANCED HUMAN PERFORMANCE

COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #11
LOWER BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1:
#1: Any explosive movement such as Olympic Lifts,
3-4 3-4 00:30 Superset: #1 and #2
Jumps, or Plyometrics

Exercise #2: Any Squat

Squat or Deadlift Variation 5 3, 4, 4, 5, 8 00:45 Superset: #1 and #2

Exercise #3: Any Hip Hinge exercise of you

yourr choice including
3 4-6 01:00 Superset: #3 and #4
any RDL variation, good morning, kettlebell swings, etc.

Exercise #4: Any Stride or Lunge Variation

Variation including any split
3 5-7 00:45 Superset: #3 and #4
squat, lunge, or Bulgarian squat variation

Exercise #5: Any Leg Press 2 12-20 00:45 Superset: #5, #6, #7, #8

Exercise #6: Leg Extensions 2 10, 20 00:45 Superset: #5, #6, #7, #8

Exercise #7: Any Glute Bridge Variation

Variation 2 12-12 01:00 Superset: #5, #
#6,
6, #7, #8

Exercise #8: Leg Curl on Machine or Swiss Ball 1 12-15 01:00 Superset: #5, #6, #7, #8

Exercise #9: Any Calve Exercise

Exercise 3 12-20 01:00 No Superset

Exercise #10: Side Plank Windmill on Hand with Top Leg

Elevated 2 1 00:30 Superset: #10, #11, #12

Exercise #11: Single Leg Planks 2 1 (00:20) 00:30 Superset: #10, #11, #12

Exercise #12 (Optional): Side Lunges with Barbell,

2 5-7 00:30 Superset: #10, #11, #12
Dumbbells, or Kettlebells

Exercise #13 (Optional Finisher): 60 seconds of continuous

work with one of the following - wall sit, walking lunges, 1 1 (01:00) N/A No Superset
bodyweight
bodywe ight squats, bodyweight squat hold, or sled push

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #12
CHEST & BACK WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Flat Angle Chest Pressing Variation 4 3, 3, 5, 8 01:00 Superset: #1, #2, #3

Exercise #2: Any horizontal

horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the 4 4-6 00:45 Superset: #1, #2, #3
back (bent over rows, seated cable rows, etc.)

Exercise #3: Any Upper Body Explosive

Explosive Movement such as
Medicine Ball Throws or Upper Body Plyometrics or Explosive 3 5 00:45 Superset: #1, #2, #3
Overhead Pressing Movements

Exercise #4: Any Incline Chest

Chest Pressing Variation
Variation 3 4, 5, 8 00:45 Superset: #4 and #5

Exercise #5: Any Vertical

Vertical Pull of your cho
choice
ice such as lat
3 4, 6, 8 00:45 Superset: #4 and #5
pulldowns, pull-ups, etc.

Exercise #6: Lying Dumbbell or Kettlebell Pullover 2 6-8 00:45 Superset: #6 and #7

Exercise #7: Machine or Cable Fly 2 10-12 00:45 Superset: #6 and #7

Exercise #8: Max Effort set of Pushups or Dips 1 10-50 00:45 No Superset

Exercise #9: Any Seated

Seated Machine Row (high rep set to
1 8-15 00:45 No Superset
failure)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #13
SHOULDERS, TRAPS, AND REAR DELTOIDS WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1:Any Jump Shrug, Power Shrug, Hang Clean or

4 2-5 02:00 No Superset
Hang Snatch variation

Exercise #2: Barbell Push Press or Dumbbell Push Press 4 3, 2, 2, 4 02:00 Superset: #2 and #3

Exercise #3: Explosive Lat Pulldown (Lighter weight) or

3 4 00:45 Superset: #2 and #3
Explosive Bodyweight Pullups

Exercise #4:Any Vertical

Vertical Press of your choice such as any
3 4-6 01:30 No Superset
overhead press variation

Exercise #5:Standing Dumbbell Lateral Raises - Triple Drop

Set (10+10+10) 2 30 00:45 Superset: #5, #6, #7, #8

Exercise #6:Bent Over Dumbbell Lateral Raises-Triple Drop

2 30 00:45 Superset: #5, #6, #7, #8
Set (10+10+10)

Exercise #7: Farmers Walk with Dumbbells Max Distance in

3 1 (00:20) 00:45 Superset: #5, #6, #7, #8
20 seconds

Exercise #8: Any Shrug

Shrug Variation with Dumbbells or Barbell
Barbell
2 12 01:00 Superset: #5, #6, #7, #8
or Trap Bar

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #14
ARMS WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Standing Curl (barbell or dumbbell) 3 5, 5, 10 00:45 Superset: #1 and #2

Exercise #2: Any Tricep Cable

Cable Pressdown Variation, Dips, or
3 6, 8, 10 00:45 Superset: #1 and #2
Machine Tricep Exercise

Exercise #3: Incline Seated Dumbbell Curl 3 6-8 00:45 Superset: #3 and #4

Exercise #4: Any Skull Crusher

Crusher Variation (flat,
(flat, decline, or
3 6-8 00:45 Superset: #3 and #4
incline, using barbell, dumbbells, or kettlebells)

Exercise #5: Tricep Cable Pressdown Standing on One Leg

2 14 00:30 No Superset
(7 Reps Per Leg)

Exercise #6: Barbell Curls Standing on One Leg (5 Reps Per

2 10 00:30 No Superset
Leg)

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #15
CORE WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Palloff Press 3 7 00:30 Superset: #1 and #2

Exercise #2: Weighted Plank 2 1 (00:30) 00:30 Superset: #1 and #2

Exercise #3: Any Single Arm

Arm Plank Variation (on bench,
2 1 (00:20) 00:30 Superset: #3 and #4
hands, forearms, weighted, stretched, etc.)

Exercise #4: Quadruped on Bench 2 5 00:45 Superset: #3 and #4

Exercise #5: Full Hanging Leg Raise 2-3 10-12 00:45 Superset: #5, #6, #7

Exercise #6: Ab Roller 2-3 10 00:45 Superset: #5, #6, #7

Exercise #7: Side Plank Windmill on Hand with Top Leg

2 1 00:30 Superset: #5, #6, #7
Elevated

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #16
FULL BODY CONSOLIDATED WORKOUT TEMPLATE #1 (ABBREVIATED WORKOUT- 30 MIN OR LESS)
LES S)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Squat or Deadlift Variation 3 5 01:00 Superset: #1, #2, #3

Exercise #2: Any horizontal

horizontal pressing exe
exercise
rcise which include
includes
s
any chest press exercise at any angle (barbell, dumbbells, 3 5 01:00 Superset: #1, #2, #3
pushups, etc.)

Exercise #3: Any horizontal

horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the 3 5 01:00 Superset: #1, #2, #3

back (bent over rows, seated cable rows, etc.)

Exercise #4: Any core stabilization

stabilization exercise such
such as plank
2 1 (00:30) 00:30 Superset: #4 and #5
variations or Palloff presses

Exercise #5: Any Loaded

Loaded Carry Variation
Variation including farme
farmers
rs
2 1 (00:20) 00:30 Superset: #4 and #5
walks, suitcase carries, overhead walking press, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #17
FULL BODY CONSOLIDATED WORKOUT TEMPLATE #2 (ABBREVIATED WORKOUT- 30 MIN OR LESS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Vertical Pull of your choice such as lat

3 4-5 01:00 Superset: #1 and #2
pulldowns, pull-ups, etc.

Exercise #2: Any Hip Hinge exercise of you

yourr choice including
3 4-5 01:00 Superset: #1 and #2
any RDL variation, good morning, kettlebell swings, etc.

Exercise #3:Any Vertical

Vertical Press of your choice such as any
3 4-5 01:00 Superset: #3 and #4
overhead press variation

Exercise #4: Any Stride or Lunge Variation

Variation including any split
2 5, 8 00:45 Superset: #3 and #4
squat, lunge, or Bulgarian squat variation

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #18
FULL BODY ULTRA ADVANCED WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

3 3 01:00 Superset: #1, #2, #3
Jumps, or Plyometrics

Exercise #2: Any core stabilization

stabilization exercise such
such as plank
3 1 (00:30) 00:45 Superset: #1, #2, #3
variations or Palloff presses

Exercise #3: Any Squat

Squat or Deadlift Variation 3-4 2-5 02:00 Superset: #1, #2, #3

Exercise #4: Any Vertical

Vertical Pull of your cho
choice
ice such as lat
3 4-5 01:00 Superset: #4 and #5
pulldowns, pull-ups, etc.

Exercise #5: Any horizontal

horizontal pressing exe
exercise
rcise which include
includes
s
4 4, 3, 2, 6 01:00 Superset: #4 and #5
any chestetc.)
pushups, press exercise at any angle (barbell, dumbbells,

Exercise #6: Any horizontal

horizontal pulling exerc
exercise
ise which includes
any type of upper body rowing variation movement for the 3 5-6 01:00 Superset: #6 and #7
back (bent over rows, seated cable rows, etc.)

Exercise #7:Any Vertical

Vertical Press of your choice such as any
3 3-5 01:00 Superset: #6 and #7
overhead press variation

Exercise #8: Any Stride or Lunge Variation

Variation including any split
2-3 4-5 01:00 Superset: #8, #9, #10
squat, lunge, or Bulgarian squat variation

Exercise #9: Any Hip Hinge exercise of you

yourr choice including
3 4-6 00:45 Superset: #8, #9, #10
any RDL variation, good morning, kettlebell swings, etc.

Exercise #10: Any Single Leg

Leg Stand (swaps,
(swaps, eyes closed
2-3 1 00:30 Superset: #8, #9, #10
hold, etc.)

Exercise #11: Any Loaded

Loaded Carry (i.e.
(i.e. Farmers walk or
1 1 00:45 No Superset
suitcase carry)

Exercise #12: 10 Minutes of Upper Body Isolation or High

Rep Exercises (high rep presses, flyes, curls, triceps, rows, 1 1 (10:00) 01:30 No Superset
etc.)

Exercise #13: 10 Minutes of lower body isolation work

including glute bridges, hip thrusters, leg extensions, leg curls, 1 1 (10:00) N/A No Superset
leg press, etc.

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***
 Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

ADVANCED HUMAN PERFORMANCE

COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #19
GLUTES, HAMSTRINGS, AND BACKSIDE, WORKOUT TEMPLATE FOR TONED BUTT AND LEGS

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Low Bar Squats 4 5, 5, 8, 12 01:00 Superset: #1, #2, #3

Exercise #2: Barbell Glute Bridge (Hip Thrust) 3 10-12 00:45 Superset: #1, #2, #3

Exercise #3: Broad Jump 3 5 00:45 Superset: #1, #2, #3

Exercise #4: Barbell RDL Eccentric Isometrics 3 5, 7, 10 00:45 Superset: #4 and #5

Exercise #5: Single Leg Glute Bridge with Feet Elevated 3 12-15 00:30 Superset: #4 and #5

Exercise #6: Barbell Lunges-Low Bar Position (in place like

3 8-10 01:00 Superset: #6 and #7
split squat)

Exercise #7: Kettlebell Swings 3 12 00:45 Superset: #6 and #7

Exercise #8: Side Plank Windmill on Hand with Top Leg

2 1 00:30 Superset: #8 and #9
Elevated

Exercise #9: Single Leg Planks 1 1 (00:20) 00:30 Superset: #8 and #9

Exercise #10: Leg Curl on Machine or Swiss Ball 2 10-12 00:30 Superset: #10, #11, #12

Exercise #11: 45 Degree Leg Press Calve Raises 2 12-15 00:30 Superset: #10, #11, #12

Exercise #12: Single Leg Barbell Good Mornings 3 5-7 00:30 Superset: #10, #11, #12

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #20
POWERLIFTING TEMPLATE (FULL BODY)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Low Bar Squats 5 5, 3, 2, 1, 5 02:30 Superset: #1 and #2

Exercise #2: Bench Press 5 5, 3, 2, 1, 5 02:00 Superset: #1 and #2

Exercise #3: Deadlifts (Sumo or Conventional Stance) 4 4, 3, 2, 6 02:30 Superset: #3 and #4

Exercise #4: Barbell Floor Press 4 5, 3, 3, 8 02:00 Superset: #3 and #4

Exercise #5: Seated Cable Row Eccentric Isometric 2 8 01:30 No Superset

Exercise #6: Overhead Dumbbell Press Eccentric Isometrics

2 5 01:00 Superset: #6 and #7
(Standing)

Exercise #7: Underhand Pullups (Chin-Ups) 2 5-6 01:00 Superset: #6 and #7

Exercise #8: Cable Pull-Through 3 5-7 01:00 Superset: #8 and #9

Exercise #9: Any Skull Crusher

Crusher Variation (flat,
(flat, decline, or
3 6-10 00:45 Superset: #8 and #9
incline, using barbell, dumbbells, or kettlebells)

Exercise #10: Any Tricep Cable

Cable Pressdown Variation, Dips, 2 10-12 00:45 Superset: #10 and #11
or Machine Tricep Exercise

Exercise #11: Standing Barbell Curls 1 10-12 00:45 Superset: #10 and #11

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
COMPLETE WORKOUT TEMPLATES
Dr. Joel Seedman, PhD

TEMPLATE #21
OLYMPIC LIFTING AND EXPLOSIVE POWER WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Clean Jumps from Floor or Hang Clean Jumps 4 2 01:30 Superset: #1, #2, #3

Exercise #2: Hang Cleans 4 2, 2, 1, 1 02:00 Superset: #1, #2, #3

Exercise #3: Box Jump Overs 4 2 01:00 Superset: #1, #2, #3

Exercise #4: Hang Snatch 4 3, 2, 1, 1 02:00 Superset: #4 and #5

Exercise #5: Broad Jump 3 2 01:00 Superset: #4 and #5

Exercise #6: Any core stabilization

stabilization exercise such
such as plank
3 1 (00:30 01:00 Superset: #6 and #7
variations or Palloff presses

Exercise #7: Any Squat

Squat or Deadlift Variation 5-6 1-3 03:00 Superset: #6 and #7

Exercise #8: Barbell Push Press or Dumbbell Push Press 4 3, 2, 1, 1 01:30 Superset: #8 and #9

Exercise #9: Overhand Pullups 3 3-4 02:00 Superset: #8 and #9

Exercise #10: Barbell RDL Eccentric Isometrics 3 3-4 01:00 Superset: #10 and #11

Exercise #11: Eccentric Isometric Overhead Barbell Lunge 2 5 01:00 Superset: #10 and #11

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED
ADVANCED HUMAN
H UMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD

EXERCISE LOG

EXERCISE WEIGHT REPS SETS REST NOTES

 Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

ADVANCED HUMAN PERFORMANCE

WORKOUT LOG
Dr. Joel Seedman, PhD

EXERCISE LOG

EXERCISE WEIGHT REPS SET S REST NOTES

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
CORE STABILIZATION & ABDOMINAL BLITZ ROUTINE
Dr. Joel Seedman, PhD

ADVANCED CORE ROUTINE

IMPROVE CORE STRENGTH, LOW BACK HEALTH, ABDOMINAL APPEARANCE, & SPINAL STABILITY

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Keep straight line from head to foot while extending oppo

opposite
site arm and opposite leg. Hold each rep 5
Exercise #1: Quadruped Bird Dog on Bench 3 5 per side 00:30 Superset: #1 and #2 WATCH
seconds or until reaching full control.

2-3 for per side Keep chest out with tall hips and stomach in throughout. Perform a 15 second hold on the left s ide and a 15
plus 1 standard second hold on your right side (repeat for 2-3 continuous times during each set). After completing your 2-3
Exercise #2: Si
Single arm Plank 3 1 :3
:3 0-
0- 2:
2: 00
00 S up
up er
er s
se
e t:t: #1
#1 an
an d # 2 WATCH
plank (see cycles of single arm planks immediately go into a standard double arm plank for 30 seconds. Total set time
notes) should be 1:30 to 2:00. Suck your lower stomach in throughout the entire set for greatest activation.

Exercise #3: Pallof Press 3 7 per side 00:45 Superset: #3 and #4 Hold each rep for 3-5 s econds with core braced throughout WATCH

Once you're able to achieve proper position try lifting the top leg as shown in video. Keep hips tall and
Exercise #4: Windmill Plank 3 30 sec per s ide 00:45 Superset: #3 and #4 WATCH
pushed forward throughout with chest out.

Don't let hips sag, pull stomach in throughout, don't overstretch. Hold each rep in the eccentric isometric
Exercise #5: Ab Wheel Rollout
out with Eccentric Isometric Holds
Holds 3 8 00:45 Superset: #5 and #6 WATCH
position for 3-4 seconds.

Exercise #6: Hanging Leg Raises from Pullup Bar 3 10 1:00 Superset: #5 and #6 Raise legs to height of upper thighs or hips without s winging or using momentum WATCH

Exercise #7: Dead-Bug Holds 2 6 per side 00:30 Superset: #7 and #8 Keep low back pressed into ground throughout by keeping core braced. H
Ho
old each position 3-5 seconds. WATCH

Exercise #8: Stretched Plank on Ball 2 Max Effort 00:45 Superset: #7 and #8 Walk your feet back as far as possible to produce the larges t stretch your body can hold for max time WATCH
 NOTES FOR CORE BLITZ ROUTINE

This core routine is designed to be implemented either on non-strength training days such as before or after cardio or after intense training days as an additional part of your workout routine. Focus on maintaining proper spinal alignment and posture throughout. Brace abs tight
without over arching the low back.

Once you can achieve all reps and sets, increase the intensity by decreasing rest periods, increasing the number of reps, or by increasing the load (i.e. weighted plank with plate on back).

This core and ab routine (or s imilar routine) can be performed 2-3x per week in conjunction with the training routine of your c hoice.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.