Neuro-Strength 3.1: Quadriceps, Back & Core

From six weeks of neuro-strength.

NS3.1: In-Depth

A. Neuro Tri-Set Lower Body: Quadriceps Emphasis, 3 rounds
A1: Dumbbell Static Lunges w/Front Elevation, 8-12 repetitions/side
A2: Revere Lunge & Knee Tuck w/no weight, 20 seconds/side
A3: Isometric Low Squat Position “Garland Pose,” 15 seconds
*Rest only after completing A1-3; modulate resistance such that time and rep targets met.
[rest 90-120 seconds]

Continue reading Neuro-Strength 3.1: Quadriceps, Back & Core

Neuro-Strength 2.1: Hamstrings, Chest & Calves

From six weeks of neuro-strength.

NS2.1: In-Depth

A. Neuro Tri-Set Lower Body: Hamstrings Emphasis, 3 rounds
A1: Dumbbell Romanian Deadlifts, 8-12 slow repetitions
A2: Weighted Walking Lunges w/dumbbells, 60 seconds
A3: Isometric Arm-Counterbalance Wall Squat w/toes elevated, 10 seconds
*Rest only after completing A1-3; modulate resistance such that time and rep targets met.
[rest 90-120 seconds]

Continue reading Neuro-Strength 2.1: Hamstrings, Chest & Calves

Neuro-Strength 1.1: Quadriceps, Back & Core

From six weeks of neuro-strength.

NS1.1: In-Depth

A. Neuro Tri-Set Lower Body: Quadriceps Emphasis, 3 rounds
A1: Barbell or Goblet Side Split Squats, 8-12 repetitions/side
A2: Weighted Jump Squats, 30 seconds
A3: Isometric Goblet Wall Squat w/feet flat, 20 seconds
*Rest only after completing A1-3; modulate resistance such that time and rep targets met.
[rest 90-120 seconds]

Continue reading Neuro-Strength 1.1: Quadriceps, Back & Core

Courbes à venir 2.2C: Upper Body Push-Pull

CaV 2.2C Upper Push Pull2

Choose your own path. What do you feel needs work today?

Challenge: Perform 3 rounds of the 3 parts of each workout in under 45 minutes.

Warm-Up: 5-7 quick and intense minutes on the stairmaster, followed by 1 round of a hollow-circuit.

The workouts in CaV 2.2C are the upper body workouts from Phase II/II of ‘Curves Ahead’ (courbes à venir), a program for increasing lower body, posterior chain and upper body strength.

BNSx3/Back/Biceps/Core

A. Br.Neuro Tri-Set Upper Body: Back, 3 rounds
A1: Supinated Close-Grip Cable Lat Pulldowns, 8-12 repetitions
A2: Dumbbell Walk & Shrug, 60 seconds
A3: Bodyweight/Light Dumbbell Prone Y-Position Isometric, 20 seconds
*Rest only after completing A1-3; modulate resistance such that time and rep targets met.
[rest 90-120 seconds]

Continue reading Courbes à venir 2.2C: Upper Body Push-Pull

Courbes à venir 2.2D: Quadriceps, Glutes, Calves & Core

Phase II/II is an six-week excerpt from the ‘Curves Ahead’ (courbes à venir) program for increasing lower body, posterior chain and upper body strength.

CaV 2.2D has a quadriceps neuro-set to emphasize the synergistic action of glutes and quadriceps during knee and hip extension.

Modify resistance and exercise selection to your own ability.

CaV 2.2D: In-Depth

A. Barbell Hip Thrust, w/rest-pause method, 3 x 10
Perform 1 warm-up set x 12 reps
[rest 60 seconds]

B. Bruney Neuro Tri-Set*: Quadriceps Emphasis, 3 rounds:
B1: Barbell Side Split Squats, 8-12 repetitions
B2: Weighted Jump Squats, 30 seconds
B3: Isometric Wall Squat w/feet flat “ripping the newspaper,” 30 seconds
[rest 90-120 seconds]
*Peform B1, B2 and B3 consecutively without rest in between sets.

Continue reading Courbes à venir 2.2D: Quadriceps, Glutes, Calves & Core

Courbes à venir 2.2B: Hamstrings, Glutes, Quadriceps & Core

Phase II/II is an six-week excerpt from the ‘Curves Ahead’ (courbes à venir) program for increasing lower body, posterior chain and upper body strength.

CaV 2.2B has a hamstrings neuro-set to emphasize the synergistic action of glutes and hamstrings during knee and hip extension. Proper orientation of the lumbar spine & pelvis is necessary to effectively engage the glutes & hamstrings throughout the entire workout.

Modify resistance and exercise selection to your own ability.

CaV 2.2B: In-Depth

Warm-Up: 5-7 quick and intense minutes on the stairmaster.

A. Bodyweight Shoulder & Foot Elevated Single-Leg Hip Thrust, (pause rep method) 3 x 6/side w/3 sec pause at top
[rest 60 seconds after completing both sides]

B. Brenley Neuro Tri-Set*: Hamstrings Emphasis, 3 rounds:
B1: Dumbbell Romanian Deadlift, 8-12 slow repetitions up and down
B2: Bodyweight/Light Dumbbells Static Reverse Lunge to One-Legged Deadlift, 30 seconds/side
B3: Isometric Wall Squat w/toes elevated, 20 seconds
[rest 90-120 seconds]
*Peform B1, B2 and B3 consecutively without rest in between sets.

Continue reading Courbes à venir 2.2B: Hamstrings, Glutes, Quadriceps & Core

Courbes à venir 2.2A: Quadriceps, Glutes, Hamstrings & Core

Phase II/II is an six-week excerpt from the ‘Curves Ahead’ (courbes à venir) program for increasing lower body, posterior chain and upper body strength. 

CaV 2.2A has a quadriceps neuro-set to emphasize the synergistic action of glutes and quadriceps during knee and hip extension.

Modify resistance and exercise selection to your own ability.

CaV 2.2A: In-Depth

Warm-Up: 5-7 quick and intense minutes on the stairmaster.

A. Barbell American Hip Thrust, w/constant tension, 3 x 20
[rest 60 seconds]

B. Bruney Neuro Tri-Set*: Quadriceps Emphasis, 3 rounds:
B1: Barbell Side Split Squats, 8-12 slow repetitions up and down
B2: Weighted Jump Squats, 30 seconds
B3: Isometric Wall Squat w/feet flat “ripping the newspaper,” 30 seconds
[rest 90-120 seconds]
*Peform B1, B2 and B3 consecutively without rest in between sets.

Continue reading Courbes à venir 2.2A: Quadriceps, Glutes, Hamstrings & Core