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  • Exercise Plan

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    wonkietonk
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    This document outlines a doggcrapp/Occam's protocol workout that includes: 1. Soft tissue work on various muscle groups followed by a dynamic warm up with static stretches and mobility exercises. 2. A strength training circuit consisting of flat bench press, lateral raises, hammer curls, bent over rows, and other exercises in a rest-pause set scheme. 3. Additional stretches, mobility work, and posture exercises between and after exercises. 4. Optional additional exercises like plank variations and shoulder bridging can be done after the main workout.

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    Be healthy!

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    This document outlines a doggcrapp/Occam's protocol workout that includes: 1. Soft tissue work on various muscle groups followed by a dynamic warm up with static stretches and mobility exercises. 2. A strength training circuit consisting of flat bench press, lateral raises, hammer curls, bent over rows, and other exercises in a rest-pause set scheme. 3. Additional stretches, mobility work, and posture exercises between and after exercises. 4. Optional additional exercises like plank variations and shoulder bridging can be done after the main workout.

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    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
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    26 views4 pages

    Exercise Plan

    Uploaded by

    wonkietonk
    This document outlines a doggcrapp/Occam's protocol workout that includes: 1. Soft tissue work on various muscle groups followed by a dynamic warm up with static stretches and mobility exercises. 2. A strength training circuit consisting of flat bench press, lateral raises, hammer curls, bent over rows, and other exercises in a rest-pause set scheme. 3. Additional stretches, mobility work, and posture exercises between and after exercises. 4. Optional additional exercises like plank variations and shoulder bridging can be done after the main workout.

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    of 4

    Doggcrapp/Occam's Protocol

    Notes: 1. Sets: 1 Rest-Pause (except shoulder, forearms, legs), Tempo: 5-0-1, Rest: 180 seco ds !. "o pause at top or #ottom of a $ mo%eme ts, except #e ch press. &. 'arm-(p: )$ am*c +o#*l*t$ ,xerc*ses, -0. 'arm-(p Set at !-0-1 tempo /. Stat*c Stretch* g #et0ee ,xerc*ses Soft-Tissue Work: The St*c1: 2uads, 3T 4a d5Te sor 6asc*ae 7atae, 8*p 6lexors, 9dductors, 8amstr* gs, 6orearms Te *s 4all: P*r*form*s, :al%es, Pecs, 7ats, 3 frasp* atus Dynamic Warm-Up Seated ;05;0 Stat*c Stretch 15s5s*de 'arr*or 7u ge Stat*c Stretch 15s5s*de Sup* e 4r*dge 1<1! Roc1* g 9 1le +o#*l*=at*o s 85s*de '* dm*lls 105s*de +ult*pla ar 8amstr* gs +o#*l*=at*o s 5555s*de Re%erse 7u ge 0*th Posterolateral Reach 55s*de S>uat-to-Sta d 05)*ago al Reach 55s*de 7e%ator Scapulae5(pper Trap Stretch 15s5s*de S*de-7$* g 3 ter al-,xter al Rotat*o s 85s*de Scap Pushup 1<15 Scapular 'all Sl*des 1<1! 8*gh ? ee 'al1 to Sp*derma 0*th 8*p 7*ft @ A%erhead Reach 55s*de During Ro s: Pec Stretch 15s5s*de During Presses: S:+5(pper Trap a d Su#occ*p*tal57e%ator Scapulae Stretches 15s5s*de During !ent-O"er #aterals: 10s *so-hold o last rep $ore Training: Saxo S*de 4e ds (/x-), Rest: -0 seco ds

    %&ercise 6lat 4e ch Press To "ec1 :lose-Br*p 6lat 4e ch Press 4e t-A%er 7aterals 8ammer-Br*p :h* -(ps 4e t-A%er Ro0s )rag :urls

    ' 1 Set of 11-15 RP 1 Set of 11-15 RP ! Sets of 10 1 Set of 11-15 RP & Sets of 10 1 Set of 11-15 RP

    Soft-Tissue Work: The St*c1: 2uads, 3T 4a d5Te sor 6asc*ae 7atae, 8*p 6lexors, 9dductors, 8amstr* gs Te *s 4all: P*r*form*s, :al%es, Pecs, 7ats, 3 frasp* atus Dynamic Warm-Up Seated ;05;0 Stat*c Stretch 15s5s*de 'arr*or 7u ge Stat*c Stretch 15s5s*de 4*rddog 85s*de 'all 9 1le +o#*l*=at*o s 85s*de 8*p :orrect*o s 85s*de Pull-4ac1 4utt ?*c1 55s*de :radle 'al1 55s*de 4o0ler S>uats 85s*de A%erhead 7u ge 'al1s 55s*de 2uadruped ,xte s*o -Rotat*o 85s*de Spl*t-Sta ce 4roomst*c1 Pec +o#*l*=at*o s 85s*de 8*gh ? ee 'al1 to Sp*derma 0*th 8*p 7*ft @ A%erhead Reach 55s*de Prior to Dea+lifts: Sup* e 4r*dges, &x15, 1011 (s>uee=e at top for cou t of 1), Rest: /5 s, dur* g 0h*ch $ou should perform 'arr*orr 7u ge Stretch 15 s5s*de During Dea+lifts: 3T 4a d Stretch 15s5s*de During S,uats: 'arr*or 7u ge Stretch 15s5s*de

    $ore Training: Superset of )ead 4ug T0*sts (&x15), S*de 8*p Thrusts (&x15) -nkle Training: )um##ell )ors*flex*o (!x!0, 1011 (hold at top for cou t of 1), Rest: -0s, dur* g 0h*ch $ou should perform :alf Stretch 15s5s*de %&ercise 6lat 4e ch Press :lose-Br*p 6lat 4e ch Press 7ateral Ra*ses 8ammer-Br*p :h* -(ps 4e t-A%er Ro0s 8ammer :urls ' 1 Set of 11-15 RP 1 Set of 11-15 RP ! Sets of 10 1 Set of 11-15 RP & Sets of 10 1 Set of 1! ( ) *

    Postural .PP :h* Tuc1s !x!0, 2uadruped :h* Tuc1s !x5-- (!-& seco d hold at top) Pro e :o#ras !x1 (o e at 10 @! a d o e at ;@&, hold for -0 seco ds) Sup* e 4r*dges !x!5 Pro e 4r*dges 1x1 (-0s hold) S*de 4r*dges 1x1 (&0s hold) 2uadruped ,xte s*o -Rotat*o , S*de-7$* g 3 ter al-,xter al Rotat*o s 85s*de Scap Push-ups !x!5 Be tle Sleeper Stretch &0s5s*de 'all 7at Stretch 05 Sta#*l*=at*o Tim /erriss' Desk-D eller 01/(1 %&ercises 1. Stat*c 4ac1 1x1, &00s !. Stat*c ,xte s*o Pos*t*o o ,l#o0s 1x1, -0s &. Shoulder 4r*dge 05 P*llo0,1x1, -0s /. 9ct*%e 4r*dges 05 P*llo0 &x15

    5. Sup* e Bro* o :ha*r, !5 m* utes each s*de -. 9*r 4e ch 1x1, 1!0s Tim /erriss' $ritial /our for Pre-2a3 :hop a d 7*ft (:@7) Tur1*sh Bet-(p T0o-9rm S* gle-7eg )eadl*ft :ross-4od$ A e-9rm S* gle-7eg )eadl*ft

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