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Page numbers refer to The New Rules of Lifting for Life by Lou Schuler and Alwyn Cosgrove.
WORKOUT A Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set One Set Two
CORE
Stability: 2 x 30 sec*
Dynamic Stability: 2 x 10
POWER
Lower Body: 2x5
STRENGTH
1a. Squat: 1-2 x 15
1b. Pull: 1-2 x 15
2a. Single-leg stance: 1-2 x 15
2b. Push: 1-2 x 15
METABOLIC
5-10 min.
*Note: You can hold as long as 60 seconds
PHASE ONE: TRANSFORM
WORKOUT B Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set One Set Two
CORE
Stability: 2 x 30 sec*
Dynamic Stability: 2 x 10
POWER
Upper Body: 2 x 5-8
STRENGTH
1a. Hinge: 1-2 x 15
1b. Push: 1-2 x 15
2a. Lunge: 1-2 x 15
2b. Pull: 1-2 x 15
METABOLIC
10 min.
*Note: You can hold as long as 60 seconds
PHASE TWO: DEVELOP
WORKOUT A Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set One Set Two
CORE
Stability: 2 x 30 sec*
COMBINATION
2 x 10
POWER
Lower Body: 2x5
STRENGTH
1a. Lunge: 2-4 x 10
1b. Pull: 2-4 x 10
2a. Hinge: 2-4 x 10
2b. Push: 2-4 x 10
METABOLIC
5-10 min.
*Note: You can hold as long as 60 seconds
PHASE TWO: DEVELOP
WORKOUT B Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set One Set Two
CORE
Dynamic Stability: 2 x 10
POWER
Upper Body: 2 x 5-8
STRENGTH
1a. Single-leg stance: 2-4 x 10
1b. Push: 2-4 x 10
2a. Squat: 2-4 x 10
2b. Pull: 2-4 x 10
METABOLIC
10 min.
PHASE THREE: MAXIMIZE
WORKOUT A Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set 1 Set 2 Set 3
CORE
Dynamic Stability: 2 x 10
POWER
Lower Body: 2x5
STRENGTH
1a. Hinge: 2-3 x 12
1b. Push: 2-3 x 12
2a. Lunge: 2-3 x 12
2b. Pull 2-3 x 12
METABOLIC
5-10 min.
WORKOUT B Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set 1 Set 2 Set 3
CORE
Dynamic Stability: 2 x 10
POWER
Upper Body: 2x5
STRENGTH
1a. Squat: 2-3 x 12
1b. Pull: 2-3 x 12
1c. Single-leg stance 2-3 x 12
2a. Push: 2-3 x 12
2b. Combination: 2-3 x 12
METABOLIC
10 min.