- - Convict Conditioning New Blood - - - 10/28/2024
Adam Mundorf -- Exercising for Longevity
Personal Training Blog - No Substitutions - Follow the Program
Monday, October 28, 2024
Sunday, October 27, 2024
- - Convict Conditioning New Blood - - - 10/27/2024
- - Convict Conditioning New Blood - - - 10/27/2024
Saturday, October 26, 2024
Week 1 Recap and Progression - Convict Conditioning New Blood - 10/26/2024
Week 1 Recap and Progression - Convict Conditioning New Blood - 10/26/2024
Everything felt really great this week. I enjoy the nightly stretching before bed, five minute squat sit and the passive bar hang. By far the most difficult part of the program so far has been the shoulderstand squats. I've gained a bit of weight and the extra weight plus the stress on the arms is a bit tougher. Every weekly recap, I'll put my list of exercises/progressions I'm currently working on plus where I'm going rep wise.
- Push-Ups
- Incline Push-Ups
- 3(10)
- 3(12)
- Pull-Ups
- Vertical Pulls
- 3(10)
- 3(20)
- Squats
- Shoulderstand Squats
- 3(10)
- 3(12)
- Leg Raises
- Flat Knee Raise
- 3(10)
- 3(12)
- Fingertip Push-Ups
- Wall Fingertip Push-Ups
- 3(5)
- N/A
- Grip
- Bar Hang
- 4(10 sec)
- 4(20 sec)
- Calves
- Bent Leg Calf Raise
- 2(20)
- 3(20)
- Elbow Levers
- Push-Up Plank
- 6(10 sec)
- N/A
7 - Convict Conditioning New Blood - Off - 10/26/2024
7 - Convict Conditioning New Blood - Off - 10/26/2024
- Trifecta (20 Second Holds)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
Friday, October 25, 2024
6 - Convict Conditioning New Blood - Elbow Levers - 10/25/2024
6 - Convict Conditioning New Blood - Elbow Levers - 10/25/2024
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Elbow Levers
- Push-Up Plank
- 6x10 sec
- Trifecta (20 Second Holds)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
Thursday, October 24, 2024
5 - Convict Conditioning New Blood - Pull-Ups/Fingertips/Grip/Squats/Calves - 10/24/2024
Convict Conditioning New Blood - Pull-Ups/Fingertips/Grip/Squats/Calves - 10/24/2024
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Pull-Ups
- Vertical Pulls
- 3x10
- Fingertip Push-Ups
- Wall Fingertip Push-Ups
- 3x5
- Grip
- Bar Hang
- 4x10 sec
- Squats
- Shoulderstand Squat
- 3x10
- Calves
- Bent Leg Calf Raise (Hands Against Wall)
- 2 x 20
- Trifecta (20 Second Holds)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
Wednesday, October 23, 2024
- - Convict Conditioning New Blood - - - 10/23/2024
- - Convict Conditioning New Blood - - - 10/23/2024
Tuesday, October 22, 2024
4 - Convict Conditioning New Blood - Elbow Levers - 10/22/2024
4 - Convict Conditioning New Blood - Elbow Levers - 10/22/2024
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Elbow Levers
- Push-Up Plank
- 6x10 sec
- Trifecta (20 Second Holds)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
Monday, October 21, 2024
3 - Convict Conditioning New Blood - Off - 10/21/2024
3 - Convict Conditioning New Blood - Off - 10/21/2024
- Trifecta (20 Second Holds)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
Sunday, October 20, 2024
2 - Convict Conditioning New Blood - Elbow Levers - 10/20/2024
2 - Convict Conditioning New Blood - Elbow Levers - 10/20/2024
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Elbow Levers
- Push-Up Plank
- 6x10 sec
- Trifecta (20 Second Holds)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
Saturday, October 19, 2024
1 - Convict Conditioning New Blood - Push-Ups/Fingertips/Grip/Leg Raises/Calves - 10/19/2024
Convict Conditioning New Blood - Push-Ups/Fingertips/Grip/Leg Raises/Calves - 10/19/2024
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Push-Ups
- Incline Push-Ups
- 3x10
- Fingertip Push-Ups
- Wall Fingertip Push-Ups
- 3x5
- Grip
- Bar Hang
- 4x10 sec
- Leg Raises
- Flat Knee Raise
- 3x10
- Calves
- Bent Leg Calf Raise (Hands Against Wall)
- 2 x 20
- Trifecta (20 Second Holds)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
- - Convict Conditioning New Blood - - - 10/28/2024
- - Convict Conditioning New Blood - - - 10/28/2024
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