UNCHAINED NOVICE
Christy Senay
PowerliftingThis program is for all the people who want to get into the weight room and get STRONG but may not know where to start. UNCHAINED NOVICE will be the road map to get you from unsure to confidently claiming the squat rack.
UNCHAINED NOVICE guides you through 3 distinct 4 week cycles. Each cycle has a specific goal, with according rep schemes and exercise selection to give you a solid foundation to build from.
Cycle Goals
-
Cycle 1 (weeks 1-4): Gain a solid understanding of the core movements; the squat, hinge, press, and row. Build stability and work capacity that will carry you through the next cycles.
-
Cycle 2 (weeks 5-8): Transfer your knowledge of proper movement patterns from Cycle 1 to the barbell. Build muscle and learn to push through accessories with added resistance.
-
Cycle 3 (weeks 9-12): Solidify your barbell lifts while pushing your limits in the strength rep range. It's time to claim your space in the squat rack!
By the end of UNCHAINED NOVICE you will have a solid foundation, knowledge, and confidence that you can carry with you and use as a stepping stone to pursue your goals in strength.
Purchase = 1 year access
A
Unchained Novice Intro
1 x 1
Prep
B
Unchained Novice Squat Warm Up I
Bike (or available cardio machine) - 5 minutes Hip 9090 Drill 1-2X10 Glute Bridges 2X10-15 McGill Sit-ups 2X10 CARDIO? Yes! You want to work a warm muscle... But wait! We don’t want to warm up the muscle so much that we burn out ;-) #pun intended Your cardio warm up shouldn’t be so long that it generates unnecessary fatigue before your workout even starts.
C
Goblet Squat˙
3 x 15
D
Static Lunge˙
3 x 10
E
Side Step Up˙
3 x 10
F
Swiss Ball Hamstring Curl
3 x 8
G
Plank
2 x MAX
Strength/Power
A
Unchained Novice Upper Warm up I
Rower, elliptical, or recumbent bike - 5 minutes T-Spine Rotation 1X60s PVC Pipe or Band Dislocates 1X60s Inchworms 1X60s
B1
Unilateral DB Bench Press
3 x 15
B2
Single Arm Row
3 x 15
C
Hand Release Push-up
1 x 10
D1
Face Pull˙
3 x 15
D2
Tricep Pushdown˙
3 x 15
Strength/Power
A
Unchained Novice Deadlift Warm Up I
Bike (or available cardio machine) - 5 minutes Hip 9090 Drill 1-2X10 Glute Bridges 2X10-15 McGill Sit-ups 2X10 Bird Dog 2x10
B
DB RDL˙
3 x 8
C
Cable Pull Thru
3 x 15
D
Pull-ups˙
3 x 15
E
Cable Bicep Curls
3 x 15
F
Side Plank
2 x 30
Conditioning
A
Daily Mobility
Daily Mobility 60s per stretch per side/movement - Foam Roller Thoracic Extension - Foam Roller Pec Stretch - Couch Stretch - Figure 4 stretch - Calf Stretch - Cobra
Conditioning
B
Unchained Novice Circuit I
3 ROUNDS - 3 MIN REST BETWEEN ROUNDS 10 Air Squats 5 Burpees 10 Bench Dips 10 Box Jumps (or step ups) 10 Russian Twists
Commit to your goals for 3 months and see your confidence grow! Strength training gave me super powers and I want everyone to be able to unlock their potential. UNCHAINED NOVICE will provide you with all the knowledge you need to get under the barbell!
Get UNCHAINED NOVICE
