Weekly Warrior Workout 164

Since the release of the Full Body Blitz Program it has sky rocketed to one of our best selling programs and the feedback has been phenomenal! We have had countless emails and messages from clients who have been stuck with their training after suffering from injuries and setbacks.

The reason I developed the Full Body Blitz Program was because of my own battles with injuries sustained during service, which greatly impacted my ability to train. That is why the feedback we are getting means so much to me. 

The Full Body Blitz Program has been programmed to ensure you can get back to training, back to living and back to feeling confident in yourself and your abilities.

This warrior workout gives you an inside look into the training methods used within the FBB Program. If you are coming back from injury or if you're just getting back into training after some time off, I recommend you focus on quality technique and muscle activation.

Here is a strength workout from the priming phase of our Full Body Blitz Program:

The focus of the Priming Phase is muscle activation, lifting with good technique, and maximising muscle pumps. You should be hitting failure within the 15-20 rep range. When you’ve finished each exercise, the targeted muscle group should look full and feel firm.

Priming Phase rest periods are 1 minute

Warm Up
5-10 minutes of low intensity cardio
2 rounds
5 windmills per side - 3-6kg
20 glute bridges
20 monster walks

DB Goblet Squat | Lower down under control, push through your heels and drive up 
3 x 15-20 Reps

Body Weight Walking Lunges | Slow and controlled lunge, chest and head up
3 x 15-20 Reps each leg

Leg Extension | Focus on engaging and lifting with your quads
3 x 15-20 Reps

Hamstring Curls | Focus on pulling your heels to your glutes, lower down under control
3 x 15-20 Reps

Pull Ups | Outside shoulder width grip, pull through your lats
3 x Max Reps

Close Grip Lat Pull Down | Use a v shaped handle, pull hands to your chest
3 x 15-20 Reps

DB Incline Bench Press | Aim for a 30 degree angle
3 x 15-20 Reps

Hammer Curls | Keep the biceps engaged throughout, slow and controlled movement
3 x 15-20 Reps

DB Shoulder Shrugs | Stand tall, pull up through traps squeezing at the top of the movement
3 x 15-20 Reps