2018

EVA STEELE’S HOME TRAINING SPLIT

AEP Alpha-Blog

By bhbbrapidcity 0

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HOME GYM EQUIPMENT

BENCH

BARBELL

25 LB DB’S

TREADMILL

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“There are two types of pain, the one that breaks you and the one that changes you. In the gym, pain is felt as a result of weakness leaving the body. Physical pain is the pain of transformation and the pain of progress. The more you endure, the harder it becomes to accept the thought of failure.”

-ACCESSORY WORK-

MOBILITY

THE AGILE 8

Foam Roll/PVC Pipe: IT band
Foam Roll/PVC Pipe: Adductors
Lacrosse Ball: Glute/piriformis release
Rollovers into “V” sits: 10-20 reps
Fire Hydrant Circles: 10 reps/leg, forward and backward
Mountain Climbers: 20 reps/leg
Groiners: 10 reps
Static Hip Flexor Stretch: Perform 3 sets of 10 seconds on each leg

***ALSO REFERENCE “MOBLITY WODS” ON YOUTUBE

CARDIO/CONDITIONING (3-4 TIMES A WEEK MINIMUM)

***CARDIO CAN BE DONE DAILY UPON WAKING AND “FASTED” BEFORE EATING. 30-45 MIN STEADY STATE OR INTERVALS. 1ST MEAL IS TO FOLLOW CARDIO. YOU HAVE SEVERAL SAMPLES OF CARDIO PROTOCOLS AND OPTIONS TO CHOOSE FROM. THIS FASTED APPROACH IS A NEW WAY FOR YOU TO ATTACK YOUR BODYFAT. I SUGGEST USING BCAA’S WHILE DOING FASTED CARDIO

****IF YOU DON’T DO FASTED CARDIO, DO 10-15 MIN OF HIIT CARDIO POST WORKOUT

CALVES (1-2 TIMES WEEKLY)

1. LYING CALF RAISE ON BENCH 3X20

2. STANDING BARBELL CALF RAISE 3X20

3. SEATED BARBELL CALF RAISE WITH FEET ON STEP 3X20

***YOU CAN VARY YOUR TOE POSITIONS (TOES IN-TOES STRAIGHT-TOES OUT)

CORE MENU (2-3 TIMES A WEEK)

SWISS BALL STIR THE POT 3XFAILURE
DECLINE WEIGHTED SIT UPS 3X12
FLOOR WIPERS 3X10 TO EACH SIDE
SPARTAN LEG RAISES 3X12
UNILATERAL FIREMANS CARRY 50 FEET (ALTERNATE SIDES) 3 SETS
SUPERMAN PLANK 2XFAILURE EACH SIDE
MED BALL TWISTS 3XFAILURE

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-MAIN HOME TRAINING STRUCTURE-

WORKOUT 1 (PUSH DAY)

1. BARBELL GLUTE BRIDGE 3X15

SUPERSET WITH

DB WALKING LUNGES 3X8

2. BULGARIAN SPLIT SQUAT 3X8

SUPERSET WITH

ATHLETIC STANCE SQUAT 3X15

3. STANDING SHOULDER PRESS 3X8

SUPERSET WITH

PUSH UPS 3X15

4. HANG CLEAN AND PRESS 3X8

SUPERSET WITH

BENCH PRESS 3X15

WORKOUT 2 (PULL DAY)

1. ROMANIAN DEADLIFT 3X8
SUPERSET WITH
GLUTE BRIDGE OFF BENCH 3X15

2. BARBELL PENDLAY ROW 3X8

SUPERSET WITH

ASSISTED PULL UP/CHIN UP 3X15

3. DB ROW ON BENCH (DONE UNILATERALLY) 3X8 EACH SIDE

SUPERSET WITH

BARBELL T BAR ROW 3X15

4. SUMO DEADLIFT/BLOCK PULL 3X8

SUPERSET WITH

SWISS BALL LEG CURL 3X15

WORKOUT 3 (ACCESSORY DAY)

1. SHOULDER RAISE MEDLEY (2 ROUNDS)

20 FRONT RAISES

20 LATERAL RAISES

20 REAR DELT RAISES

1A. STANDING PUSH PRESS 3X8

2. DB HAMMER CURLS 3X8

SUPERSET WITH

OPEN PALM DB CURLS/BARBELL CURLS 3X8

3. CLOSE GRIP BENCH PRESS 3X8

SUPERSET WITH

BENCH DIPS 3X8

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