Jonny Parr Training

I began a new programme today and thought i'd post what I did. This helps give an indication of how myself and the boys at PFT train our clients.

UPPER BODY DAY

PRE WORKOUT MEAL

Just remember to have eaten a good solid healthy meal before a Relentless, eh Chrissy! Haha!

WARM-UP

A1: Myofascial Release (Where necessary, Foam Roller and Ball Techniques - target tight/sore areas i.e. Lats etc)

(Hamstring Fascia Release with Med Ball)

(Thoracic Spine Extensions)

A2: Static Stretching (Where necessary i.e. Internal Rotators of Shoulder etc)

A3: Mobility (Where necessary i.e. Band Shoulder Dislocations)

(Band Shoulder Disclocations)

A4: Dynamic Stretching (Where necessary i.e. Band Work - Band Pull-Aparts etc)

A5: Muscle Activation/CNS Stimulation (In relation to main lifts - i.e. Push-Ups/Light DB External Rotations)

(Dumbbell External Rotations)

STRENGTH TRAINING

A: Dynamic Lift - of which main purpose is CNS Stimulation

Dynamic (or Speed) Bench Press: 8 Sets of 2 Reps

(Dynamic Band Bench Press)

B: Max Effort Lift

Band Bench Press: Build up to 5-Rep-Max

(Max Eff Band Bench Press)

C: Supplemental Lift

2-Board-Bench-Press: Build up to a 5-Rep-Max

(2-Board-Bench Press)

D: Bilateral Horizontal Row

T-Bar Rows: 3-4 Sets of 8-15 Reps

(T-Bar Rows)

E1: Scapula/Rotator Cuff Strengthening

DB External Rotations: 2-4 Sets of 8-15 Reps

(DB External Rotations)

E2: Scapula/Rotator Cuff Strengthening/Medial Delts

DB Lateral Raises 2-4 Sets of 8-15 Reps

F: Optional Core Exercise

Rower Roll-Outs: 2-4 sets of 8-15 reps

(Rower Roll-Outs)