Leverage your Body's Strength

  • Body Leverage Training
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John Doe

“Every-Other Day” Routine Perform this routine every-other day or three times a week (at least one day of rest between every workout).

Jump to:
  • Warm-Up
  • Cardio
  • Resistance Training
    • Push
    • Pull
    • Squat
    • Core
    • Supplementary Exercises
    • Stretches
  • Notes

 


Warm-up 

W.A.S.H – 5 reps in each direction (each side where applicable)

Wrists

Ankles


Ankle Circumduction (standing preferred)

Shoulders

https://talenfeld.com/wp-content/uploads/arm-circles.mp4

Shoulder Circumduction

 


Shoulder Roll


Hips


Circumduction

Hacky Sack


Pivot and Reach


Lying Scorpion
(progression: face same direction as moving leg, progression: leg straight)


Crab Reach Stretch


Lateral Crawl (hips and legs straight, e.g. push-up position, if needed)

 

Cardio

Once or twice per week:

20 minute interval training:  8 minute warm-up at a low intensity followed by ~2 minute work and rest intervals.  Each work interval should be sufficiently intense (resistance and speed) to cause you to “fail” the talk test (it should be hard to carry out a conversation).

Remaining workout days:

20 minute steady-state training: 6 minute warm-up at low intensity followed by 14 minutes at constant moderate intensity (just below talk test failure).

Resistance Training

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Push – Choose 3 sets x 10 repetitions of any of the following exercises:

Seated Chest Press Machine
Chest Press Machine


Shoulder Press Machine


Incline Dumbbell Chest Press

photos/knee-push-up.gif
Knee Push-Up OR


Assisted Push-Up (TRX or Horizontal Bar)
 

Low Push-up (TRX or waist-height bar)

photos/push-up.gif
Push-up, Progressed, OR Advanced

http://www.acefitness.org/exerciselibrary/images/exercises/animated/5-1.gif
Barbell Bench Press

Dumbbell Chest Press
Dumbbell Chest Press

Low Dumbbell Press
Dumbbell Shoulder Press (keep elbows somewhat in front of body)
 


Seated Cable Chest Press


Standing one-arm cable chest-press with trunk rotation

Standing one-arm cable chest-press with trunk rotation

Pike Shoulder Press with Feet Elevated
Pike Shoulder-Press, Progressed Pike Shoulder-Press


Tiger Push-up
 

Dip (Featured: machine-assisted)

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Pull – Choose 3 sets x 10 repetitions of any of the following exercises:

Seated Row Machine
Seated Row

Lat Pull-Down
Lat Pull-Down


Pull-up (Featured: Machine-assisted)

One-Arm Dumbbell Row
One-Arm Dumbbell Row


High-Back Dumbbell Row


Inverted Row (High-Back, Low-Back)
 

Pull-up (Squat-Assisted, TRX or shoulder-height bar)


Standing one-arm cable low row (lunge optional)


Pull-up with knee tuck

How to One-Arm Dumbbell Row: Techniques, Benefits, Variations
Standing one arm dumbbell row

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Squat – Choose 3 sets x 10 repetitions of any of the following exercises:


Squat (Row-Assisted)


TRX-Assisted Step-Up

Dumbbell Front Squat
Squat (Bodyweight, Dumbbell Front Squat)

Dumbbell Reverse Lunge
Reverse Lunge (Body Weight  OR Dumbbell Resisted)


TRX Suspended Lunge


TRX Floating/Balance Lunge


TRX Lateral (Stepping) Lunge


TRX Prisoner Squat


Step-up

Leg Press
Leg Press

Plyometric Lunge
Plyometric Lunge

Plyometric SquatPlyometric Squat (Side View)
Plyometric Squat


Dumbbell Thruster (Squat + Shoulder Press)


Wide Sumo Goblet Squat (feet form ~90° if comfortable)


Prisoner squat


Single Leg Deadlift (floating or back leg down but body weight centered on front)




Sumo Deadlift (Wide Stance, alternate or prone grip)


Hex Bar Deadlift/Squat


TRX Curtsy Lunge (floating as depicted or set back foot down)


TRX Pistol Squat


Barbell Back Squat

Front Barbell Squat • Bodybuilding Wizard
Barbell Front Squat

 

 

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Core and Optional Exercises (Optional if Body Leverage chosen for Push/Pull)


Pelvic Tilt   1 set x 8 reps


Dirty Dog   1 set x 8 reps


Bird Dog   1 set x 8 reps


Donkey Kick   1 set x 10 reps (each leg)


Cat/Cow   1 set x 10 reps

Knee BridgeProne BridgeDynamic Bridge
Bridge (Knee, Full, One-Leg, or Dynamic, One-Leg-Hip Abducted)     2 times for 30 seconds

Side Bridge (knees)Side BridgeSide Bridge (Progressed)
Side Bridge (knees bent, full, OR progressed)    2 times for 20 seconds

Hamstring BridgeHamstring Bridge (progressed)Hamstring Bridge (One Leg)
Hamstring Bridge (low, medium, OR highest resistance)   2 times for 30 seconds OR


Hamstring Curl (Stability Ball, TRX or TRX high resistance: hips straight)    2 sets x 8 reps


Crunch  (low, medium, high, highest resistance)    2 sets x 10 reps OR

Reverse Crunch
Reverse Crunch    2 sets x 10 reps


Oblique Crunch    1 sets x 5 reps


TRX Mountain-Climber OR

TRX Crunch
TRX Crunch OR


TRX Pike


Cobra    1 set x 8 reps


Superman    2 sets x 10 reps OR


Swimmer    2 sets x 5 reps


TRX Power-Pull OR


Band Twist


Roman Chair Slouch/Un-Slouch (Thoracic spine extension – Body weight only!)


Wall Plank to Handstand


Lateral Raise Machine


Farmer’s Walk (Full-body strength and cardio! Go heavy with slow, short steps!)

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Perform these Supplementary Exercises once a week, 2 sets of 10 repetitions of each.
 

Lying Hip Abduction
Hip Abduction (Lying, Standing, OR using TRX)

External Shoulder Rotation (Dumbbell, Band, OR TRX)
photos/hip-hike.gif
Hip Hike

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Stretches – Hold each stretch once (per side, where applicable) for 30 seconds


Piriformis (supine, seated, or standing)


Butterfly (seated or supine)


BOSU Ball Chest / Shoulder / Spine
The 10 Best Desk Stretches for Mid-Day Relief | livestrong
Crouching thoracic spine rotation OR seated rotation


Child’s Pose with Side Stretches

Hip Flexor Stretch



Quadriceps Stretch w/ posterior pelvic tilt OR Brettzel


Hamstring and Calf Stretch (Supine / Standing, toes on wall, chest up)


Ankle Circumduction



Leaning OR toes-elevated calf stretch

 

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Notes

Weight: lbs

Body Fat: % (more info)

Resting Heart Rate:  –  BPM

Blood Pressure: Left ( / ) / Right ( /  ) (more info)

The best nutritional advice can be summed up as follows:

  1. Eat food—what your great grandparents would recognize as food, not the stuff in the center aisles of the grocery store)
  2. Not too much. Eat to 80% satiety. One helpful hack: drink a glass of water before each meal.
  3. Mostly plants. Whole, unprocessed, and packed with fiber, phytochemicals, vitamins, and minerals!
  4. Not to often. Extend your nightly fast as much as possible/convenient. The optimal feeding window for weight loss is likely something like 8am to 2pm.

Credit to Michael Pollan for the first three. The fourth acknowledges the increasingly confirmed benefits of allowing your body to return to a fasted state for several hours a day.

For minor musculoskeletal injuries, remember P.O.L.I.C.E.:

  • Protection
  • Optimal
  • Load
  • Ice
  • Compress
  • Elevate

P.U.F.F. up any sugar or simple carbohydrates you might consume to reduce blood sugar spikes, which result in food comas, pangs of hunger, and fat cell growth.

Add:

  1. Protein
  2. Unrefined food
  3. Fat 
  4. Fiber

Nutrient timing will also help you avoid blood sugar spikes. Whenever practical, exercise right before or after a meal.

Animal Flow 1

Animal Flow 2

Protein needs = ((between .8 & 1.2)*[body weight]) / 2.2 = low to high-grams of protein per day

Pointers for Minimalist Running Technique:

  1. Forefoot/midfoot strike instead of heel
  2. More frequent steps (120 – 180 steps x min—two to three per second!) and shorter strides
  3. Soft landings (earplugs will help you hear the ground reactive force)
  4. Grip the ground gently with your toes and sweep back to reduce “braking”
  5. Keep your feet engaged by lifting your arches and centering your ankle over the foot (see short foot exercise)
  6. To the extent comfortable, keep knees/toes pointed in the direction of travel
  7. Ramp up this style of running gradually—you’ll feel soreness in muscles you didn’t know you had! Take a 1-2 days off from it anytime you need for full recovery and consider using the arc trainers on your rest day(s) instead of the treadmill.

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