Rest 1min after each 4min circuit, perform 4 circuits total.įor each 30s task that you complete, you earn one point. ** First circuit RIGHT LEG only, 2nd circuit LEFT LEG, 3rd RIGHT LEG, 4th LEFT LEG. The idea is, that you perform a 30s isometric hold, followed by 30s dynamic exercise. That means Iâ€™m going to skip most of the challenges during my first run through AX-2 in order to avoid overtraining.Ĥ minute circuit, each exercise 30s, no rest. I wonâ€™t go into much detail b/c I am only doing the weekly training part of AX-2 plus the occasional conditioning workout. RC tubing Step Outs (isometric hold) 3x 15 DB/Plate sideways laying â€œ8â€ (keep your arms out straight) 3x 8 Physioball Bench Glute / Ham Raise 4x 10 Lateral 2 foot Skier Hop & Squat 3x 45s DB Creeping Lunges 3x 10 (2 steps forward, 2 steps backward per rep) Remember, do all exercises (except plyo pushups) with one arm at a time, alternating, while the other arm maintains constant tension. reverse Lip Busters 3x 12 (cable/tubing curls towards your lips) alternating Iron Cross Flys 3x 15 (cable/tubing rear delt flys)

Cable/Tubing Pulldowns 3x 12 (both arms act individually)

*** kind of like a chest fly with different angles, 6x arms slightly below nipple line, 6x arms at shoulder height, one arm at a time with the other arm holding the tubing under tension Cable/Tubing â€œXâ€ Hi/Lo Crossovers 3x 12 (each arm)*** alternate incline DB Bench Press 3x 12 (each arm) With push ups, you hover an inch above the ground (1-2 seconds) before you push yourself up, come down and hold again for 1-2s. Week 2 of AX-2 aims at maximising time under tension by starting and finishing all reps from a position of constant tension.Į.g., you start side lateral raises at the top of the movement, you drop one arm, bring it back up, then the other arm while one arm is always up in the air. Opposite Elbow to Knee Planks, left + right counts as one rep. It is recommended that you only advance to weeks 2+ if you perform all 400 reps in under 25 minutes.ĭB Renegade Rows (20 lbs dumbbells or 25% of your bodyweight / combined).

You may do the exercises in any order and for any amount at a time. Tubing reverse â€œXâ€ Flys (rotator cuff exercise) 3x 15 Start the next exercise each minute, rest for the balance of the minute, perform 7 circuits (21min total). Supersets, no rest between exercises, 60s rest after each superset. *** elbows tucked into your sides, curl up, rotate your hands behind you at the top (â€œVâ€ or â€œWâ€) Rest as little as possible, donâ€™t exceed 60s. Straight sets, perform all 3 sets before you move on to the next exercise.

During the first week of AX-2, itâ€™s time to look back to AX-1 and to prime your body for the 11 weeks of X-treme that await you.

Athlean x ax1 pdf