TOPHER P. TRAINING

TRAVEL WORKOUT INTERCONTINENTAL HOTEL GYM

Tuesday and Thursday

Warmup on Elliptical, 10 minutes. Slow steady pace. No need to over exert or get HR too elevated.

Use the following protocol for all the exercises.

42's

Perform 42 repetitions of each exercise. Start by selecting a weight that you can perform for 10 repetitions with the 9th and 10 rep being difficult to lift. After 10 repetitions, without taking a break, increase the weight and perform 8 repetitions with the 7th and 8th rep difficult to lift. After 8 repetitions, without taking a break, increase the weight and perform 6 repetitions the the 5th and 6th rep difficult to lift. After 6 repetitions, without taking a break, decrease the weight and perform 8 repetitions with the 7th and 8th rep difficult to lift. And lastly, without taking a break, decrease the weight and perform 10 repetitions with the 9th and 10th rep difficult to lift. Total 42 reps. Control your movement. Your speed should be controlled and slow. Try to feel the muscle you are training for the exercise or machine performed. 

 

Exercise #1 - Leg Press Machine

Exercise #2 - Chest Press Machine

Exercise #3 - Upper Back/Lat Pull Down, Wide Grip

Exercise #4 - Seated Overhead Dumbbell Shoulder Press

Exercise #5 - Standing Dumbbell Curl (Use 2 DB's, keep palms in/elbows back during movement.

Exercise #6 - Cable Tricep Push Down (Attach solid bar handle, use narrow grip, keep elbows back)

Exercise #7 - Crunch on mat (face up) hold two DB's above chest, arms straight.

Exercise #8 - Standing DB Side Pull (use 1 DB for this movement. Keep feet together.

Exercise #9 - 1 Minute Front Plank on Toes and Elbows (Just hold for 90 seconds)

STRETCHING BEFORE SQUASH

HOLD ALL STRETCHES A MINIMUM 30 SECONDS

Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left leg straight and on the floor. Lower (use a 15 second count down) the right leg to the left across your body and down aiming the right foot toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 repetitions. Switch

 

Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift the right leg up and across your body aiming it toward the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds.

3 repetitions. Switch

Walking Inch Worms

Start in a front plank position, straight arms and body straight from neck to ankle. Keep legs straight and arms straight shoulder width apart. Take small 1 inch steps with each foot alternating steps toward your hands. When you reach the point where you cannot perform any more steps without bending legs, stop. Walk hands forward with small hand steps until you are in the original starting/front plank position. 5 reps

 

Hurdle, Butterfly, Straight Leg, Split

with Resistance Band

Hold each position 30 seconds.

 

Before sitting on mat, grab both handles of the band you will use to stretch with. Band should be secure to wall or solid fixture. Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner right thigh. Reach out and let band pull you forward. Try and touch right toe with both hands holding the band handles while you are pulled forward. 

 

Note: If not using a band, just reach out and touch your right toe with both hands. Switch.

 

Butterfly. While still grasping band handles and seated on mat, bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet letting the band pull you forward. 

 

Note: if not using band just reach out with both hands over both feet while driving both knees to floor.

 

Straight Leg. While still grasping band handles and seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Let the band pull you forward and reach out and touch both toes with both hands holding band handles. 

Note: if not using band, just reach out to touch toes without band.

 

Split. While still grasping band handles and seated on mat, separate both legs as far as you can. Let the band pull your body forward. 

Note: If not using band, reach out and touch each toe with each hand without bending legs.

 

#13-Monster Kick. Raise/Swing right leg as high as you can straight out in front of your body keeping leg straight. Swing/Windmill right arm at the same time you are raising your right leg and touch the right hand to the right foot while your right leg is still elevated. Repeat with right leg/left arm. Repeat with right leg/ both arms.

 

Switch to Left Leg, left arm. Left leg, right arm. Left Leg both arms.

5 reps each side

Calf Stretch

Achilles Stretch

STRENGTH TRAINING

PROGRESSIVE WEIGHT TRAINING

Each repetition should be performed in a controlled, deliberate manner where the exercise is performed with appropriate level of intensity and with the minimal involvement of momentum.

 

 

You should continually contract your target musculature during the raising phase and the lowering phase of each repetition. 

 

The lowering phase of every repetition should be slower than the raising phase. A suggested guide is to raise the involved limbs up (push or pull) in 2 seconds or at a 2 count and lower (resist) them in 4 seconds or a 4 count.

Use the following protocol for the exercises listed, unless otherwise indicted.

SIX SHOOTERS Set is performed at normal speed (2 count push or pull, 4 count resist) rep whereby every sixth rep the lifter performs a six second concentric (push or pull) and a six second eccentric (resist) rep. 

LEGS

Hip Abductors (Outer Thigh)

(1) Ankle weight on each leg x 18 reps

Hip Adductors (Inner Thigh)

(1) Ankle weight on each leg x 18 reps

CHEST

Life Fitness Machine Chest Press

40 pounds x 12 reps

TRX 

Chest Press x 12 reps

UPPER BACK

Life Fitness Machine Pull Down

75 pounds x 12 reps

TRX 

Inverted Row x 12 reps

ABDOMINALS

Captains Chair

Bent Knee Dead Lift

(1) Ankle weight each leg x 12 reps

Get Up (Bottom Position)

5 pound DB x 10 reps each side

LOWER BACK

Hyper Extension Device

Hyper Extension

0 pounds x 6 reps (Work up to 12 reps)

Pointer Dogs

(1) ankle and (1) wrist weight on each.

15 regular speed repetitions each side.

OBLIQUES

Life Fitness Machine Cable Rotations

20 pounds x 12 reps

Knee Dops on Mat

(1) ankle weight on each leg x 15 rep each side