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Bodyweight Preparation
Workout PlanBy Greg Brookes
No matter whether you are a complete beginner or seasoned pro
everyone should start
off with this movement preparation workout plan.
The preparation plan lasts for 2 weeks and involves 6 workouts.
The objective of the
workouts is to condition the body to move through its natural
patterns and to
strengthen the joints, connective tissue and stabilizing
muscles.
Spend time focusing on getting the movements correct. If you
feel like your form andtechnique is breaking down then stop. Now is
not the time to be building bad habits.
If you feel like the movements are still a challenge after the 2
weeks then continue for
a further 2 weeks until you feel comfortable with the movements
and are ready toprogress.
A Word of WarningPlease consult with a medical professional
before embarking on any oftheseworkouts. If during any of these
exercises you feel pain, then stop.Please listen toyour body.
Neither I, Greg Brookes, nor GB PersonalTraining can be held
responsible for anyinjuries that may occur due toyou following
these workouts. These workouts aresuggested as a guideonly.
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GB Personal Training 2009It is forbidden to copy, edit or d
istribute without permission
Bodyweight Preparation Workout
Perform Workout A for 2 sessions, then Workout B for 2 sessions
and finally
Workout C for 2 sessions. Ensure that you leave one days rest
between workouts.
Run through the workout in circuit fashion going from one
exercise to the next for the
allocated amount of time. After the 6 exercises rest for the
allotted time and then
repeat for a total of 3 circuits.
Workout A
Exercise Sets Time Tempo Rest
Static Lunge (each leg) 3 30 secs Normal
Front Plank 3 30 secs Normal
Prisoner Squat 3 30 secs NormalSide Plank (each side) 3 30 secs
Normal
Single Leg Dead Lift (each leg) 3 30 secs Normal
Bird Dog (each side) 3 30 secs Normal 120 secs
Workout B
Exercise Sets Time Tempo Rest
Static Lunge (each leg) 3 40 secs Normal
Front Plank 3 40 secs Normal
Prisoner Squat 3 40 secs Normal
Side Plank (each side) 3 40 secs Normal
Single Leg Dead Lift (each leg) 3 40 secs Normal
Bird Dog (each side) 3 40 secs Normal 90 secs
Workout CExercise Sets Time Tempo Rest
Static Lunge (each leg) 3 50 secs Normal
Front Plank 3 50 secs Normal
Prisoner Squat 3 50 secs Normal
Side Plank (each side) 3 50 secs Normal
Single Leg Dead Lift (each leg) 3 50 secs Normal
Bird Dog (each side) 3 50 secs Normal 60 secs
