6-Weeks of Posterior Chain Power. An excerpt from ‘365 jours de courbes à venir: 365 Days of Building and Accentuating the Female Form.

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. The program’s overall goal is building and accentuating the female form (men will also benefit immensely) with an ancillary emphasis on improving isometric capacity. Hot vinyasa yoga sessions (hot preferred, although not-hot is ok) are integrated into the weekly schedule with progressively increasing frequency. As the deload period before CaV II/III approaches, lifting sessions become less frequent and yoga becomes more so. The challenging finale of II/II is a flurry of 5 consecutive days of yoga. Apply the strength, power and control you’ve developed weight training to purposeful and precise movement. Develop mental resilience, muscular flexibility and strength by enduring static yoga positions (isometrics) with the acute fatigue from a recent leg workout. Not to mention its numerous stand-alone benefits of, you’ll learn to practice yoga as a valuable counterpart to weight training.

Week 1

Day 1: CaV 2.2A: Quadriceps, Glutes, Hamstrings & Core

Day 2: Rest & CaV 2.2M: Daily Maintenance

Day 3: CaV 2.2B: Hamstrings, Glutes, Quadriceps & Core

Day 4: CaV 2.2C: Upper Body Push-Pull

Day 5: Rest & CaV 2.2M: Daily Maintenance

Day 6: CaV 2.2D: Quadriceps, Glutes, Hamstrings & Core

Day 7: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Continue reading 6-Weeks of Posterior Chain Power. An excerpt from ‘365 jours de courbes à venir: 365 Days of Building and Accentuating the Female Form.

Courbes à venir 2.2M: Daily Maintenance

Contralateral Hip Extension & GH Flexion2

Check in with your posterior chain daily by performing one of these two maintenance routines, preferably in the morning. Perform each as a circuit, only resting at the end. The circuits in CaV 2.2M are the daily maintenance workouts from Phase II/II of ‘Curves Ahead’ (courbes à venir), a program for increasing lower body, posterior chain and upper body strength.

General inactivity and prolonged sitting in particular deactivate the glutes. The glutes are large and powerful hip extensors. When they are underactive, inactive or dysfunctional other smaller and more injury prone muscles pick up the slack. To put it simply, your glutes are far more than just glorified chair cushions.

Check in with your posterior chain daily by performing one of these two maintenance routines. Perform each as a circuit, only resting at the end. Courves a venier 2.2M consists of 3 bodyweight routines for mobilization and activation, preferably done in the morning before the work day or a long bout of sitting.

Continue reading Courbes à venir 2.2M: Daily Maintenance

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