Glossary of Lifts/Videos
**When a Lift has a Week and Number next to it, (i.e. Week 1) you are to refer to the High Rep chart for the Week and do the Sets, reps and AMOUNT OF WEIGHT listed for that week. You are to go off your MAX for those exercises.
(Example if your Max for Bench is 200lb’s your Week 1 will be as below: 200- 10 x 100, 10 x 110, 10 x 120, 10 x 135, 10, 140)
Complex- Is a series of exercises with a barbell that is to be completed all at once without dropping the bar. You must change grips without dropping bar until all reps are completed for each exercise.
**There are two different forms of Complex.
*Complex (3) - Consist of Upright row, Bent Over Row and Shoulder Shrugs
*Complex (4)- Consist of Upright Row, Shoulder Press, Bent Over Row and Shoulder Shrugs.
3 Way Shoulder- is a series of three exercises in one. The weight for this exercise is 1 Ten lb plate per hand. The three exercises to complete in succession are Forward shoulder raise, shoulder press and Shoulder Fly’s. Again can’t drop the weight until all sets are complete. If listed (2x12) must complete both sets of 12 before you can drop weight.
Push Ups & Dips (Continuous) - Both exercises is self explanatory. The reason why it is in the glossary is that all sets are to be completed one after another. If listed (3x10) must complete set of pushups then dips three times with reps of 10 in a timely manner.
Toes 2 Bar (T2B)/ Knees 2 Elbow (K2E) - You are to hang with straight arms from a pull up bar and drive your toes up to the bar/ You are to hang from pull up bar and drive your knees to you elbow. Example is shown in the video link below.
https://www.youtube.com/watch?v=IJZpz5C1dAA
AMRAP- The definition of AMRAP is either: As Many Reps or Rounds as Possible. You will work till exhaustion for either reps or rounds for a set amount of time. Little to no rest as possible.
Wall Balls- https://www.youtube.com/watch?v=oYeQAE7R-ZM
Russian Swings- https://www.youtube.com/watch?v=uUpSFguwRQM
American Swings- https://www.youtube.com/watch?v=48988Gnlj4M
Workout Ball Leg Curl- https://www.youtube.com/watch?v=pK7V3pmVrsM
Sumo Deadlift High Pull (DLHP)- https://www.youtube.com/watch?v=wE7hFpQuqHw
Thrusters- https://www.youtube.com/watch?v=XfIc4DUeapo
Russian Twist- https://www.youtube.com/watch?v=wkD8rjkodUI
Hand Release Pushups (HR PU’s)- https://www.youtube.com/watch?v=kHtt49_Pljw
Hip Lift Workout Ball- https://www.youtube.com/watch?v=7Iwaj_u1-zs
21’S- https://www.youtube.com/watch?v=qf6KO7qKFRI
Burpees- https://www.youtube.com/watch?v=_43ezrGPwIg
Close Grip Bench- https://www.youtube.com/watch?v=BYcTSb9tsXY
Press- https://www.youtube.com/watch?v=P55hWM7RHYY
Inverted Row- https://www.youtube.com/watch?v=t97EjUsCFNw
Barbell Overhead Alternating Lunges- https://www.youtube.com/watch?v=Y-lEqVIrNms
Tuck Jumps- https://www.youtube.com/watch?v=PthbBczX7VY