Neuro-Mass

‘Neuro-set’ – 3 exercises

- Grind – slow exerciseso 8-12 reps

- Dynamic power drills – quick exerciseso 15-60 seconds, but maximum speed for 30 seconds

- Isometricso 7-12 seconds, do not hold breath

- No break between exercises

Sample 4-day:

Monday:

- Lower body quad emphasis, Neuro-set, 3-5 times- Upper body chest emphasis, Neuro-set, 3-5 times- Abs, Neuro-set, 1 time- Optional Neuro-burner work with battling ropes, 30-60 seconds, 3-5 times

Tuesday

- Lower body hamstring emphasis- Upper body shoulders- Calves

Thursday

- Lower body quad- Upper body back- Grips, farmers walks or w/e

Friday

- Lower body hams- Upper body chest- Abs- Optional Neuro-burner

Sample 3-day program

Monday:

- Lower body quads

- Upper body chest- Abs- Optional Neuro-burner

Wednesday

- Lower body hams- Upper body shoulders- Calves- Optional Neuro-burner

Friday

- Lower body quads- Upper body back- Grip- Optional Neuro-burner

Kettlebell Neuro-sets

Quad emphasis

1. DKB front squat / KB explosive squat / DKB wall squat2. DKB lateral step squat / KB lateral shuffles / DKB spread the floor iso3. DKB front elevation lunge / DKB high pull to catch squat / DKB iso wall squat4. DKB rear elevation lunge / DKB outside/inside swings / iso wall squat5. DKB sumo squats / KB jump squat / DKB iso wall squat6. DKB ballet squats / DKB jump squats / DKB iso wall

Hamstring emphasis

1. DKB sumo / DKB mule kick / ISO wall squat, hamstring emphasis2. DKB suitcase dead / KB anchor sprints / ISO wall squat, hams3. DKB sumo dead / KB walking swings / ISO wall squat, hams4. DKB suitcase dead / KB reverse extension / ISO wall squat, hams5. DKB sumo dead / KB anchor sprints / ISO extension6. DKB suitcase dead / DKB mule kick / ISO wall squat, hams

Chest emphasis

1. DKB chest press / DKB rolling floor press /

Shoulders

1. DKB OHP / DKB speed see saw / ISO laterals

2. Bottoms up / high pull from squat / ISO chest pull3. Crucifix / front raise snatch / ISO shoulder press4. OHP / Hang cleans / iso shoulder press5. Bottoms up / front raise snatch / iso lateral6. Crucifix / see saw / iso lateral

Back

1. Bent over row / bear crawl / DKB iso row2. Inverted row / KB speed row / DKB iso row3. KB crush pull up / cross body snatch / KB iso pull-up4. DKB row / DKB speed row / DKB iso row5. Crush pull up / bear crawl / DKB iso row6. Crush inverted row / cross body snatch / iso pull up

BODYWEIGHT NEURO

Legs, quads

1. Squat / explosive lunge / iso wall2. Ballet squat / jump squat / iso lunge3. Front elevation lunge / broad jump / iso wall4. Rear elevation lunge / platform jump / iso wall5. Wide squat / lateral shuffle / spread the floor iso6. Lateral step / lateral hops / spread the floor