Katherine Williford

Christian

This session is designed to kick off your exposure to COMPOUND movements that will work your posterior chain and biceps and rear deltoids. 

Key points to consider:

1. Grip - don’t just hold the bar or cable, SQUEEZE it. This will help build the mind muscle connections and general FOCUS needed to excel at body transformation. 

2. Breath - Breathing properly and using it to your advantage will protect you from injury as well as help oypu progress and adapt to these movements. 

3. Intention - Don’t just go through the movements, intentionally complete each rep with controlled form and dedicated contractions. KNOW what your doing. 

4. Ask for help! If you don’t know what to do, reach out via IG and I will help clear things up as best I can!

Find a resistance band of medium to light resistance, hold out in front of you, push both arms outwards to generate tension on the band, then SLOWLY bring the band behind you. 

Try shrugging you shoulders UP before rotating the band behind you to help warm up the your trapezius muscles. 

Always keep the motion SLOW and CONTROLLED.

Resistance Band Around the Worlds

This is a warmup exercise intended to wake up the central nervous system and the lower body. 

One rep is shown in the video. 

Pulse in each of the stretches that this movement takes your through (the lunge stretch, the split stance hamstring stretch, and downward dog.

World’s Greatest Stretch

Find a jump rope that feels comfortable and jump in a controlled fashion. Start slow until you feel you can increase the speed.

Jump Rope

Feet shoulder width apart, back neutral, CORE BRACED. 

Grip the handles to initiate tension between the bar and your body. 

Tuck you shoulder blades, and observe proper breathing technique, see my “Insights” page regarding breathe technique. 

Tuck your chin as well, try to keep your spine ALIGNED.

NOW, raise the bar by pushing your HIPS forward. This shouldn’t be a squat, as much as it is a hinge movement. So work on generating the movement via your hips firing as opposed to your quads pushing the bar up.

Trap Bar Deadlift

Grab the bar and really SQUEEZE it, don’t let it hang loosely in your hands. 

Hinge at the waist by pushing your butt back and letting your chest hang over your knees, facing towards the ground. 

Lift the bar, tracing a line along your quads, and SQUEEZE at the top. Go light so you get FULL contractions.

Bent Over Barbell Rows (Pronated)

Grab the bar with thumbs under or over, either way is acceptable, play around with what feels right. 

IMPORTANT: With lat pulls, you want to pull to your chest, not straight down, so visualize pulling your elbows down AND back. 

Get comfortable with a full range of motion before experimenting with more restricted ROMs. 

Really feel the squeeze at the bottom.

Go LIGHT to complete this high volume rep scheme.

Shoulder Width Lat Pull

Grip a single arm handle, with two hands interlocked around it. 

With your feet against the cable machine, pull with both arms, keeping the elbows stable and squeezing as your elbows come past your body. 

A little bit of momentum is acceptable, but don’t get out of control, keep it slow and steady. Mix up the range of motion and tempo. 

Squeezing here is important, it’s literally the name of the game 😏

Cable Squeeze Row

If you NEED to, step into a resistance band of the appropriate strength and place your hands at about SHOULDER WIDTH. 

Your thumb can either rest next to your other fingers on TOP of the bar or UNDER. Placing your thumb under will help activate your biceps more while taking some pressure off of your lats. 

Visualize pulling to your chest, and ripping your elbows back. 

Execute these reps slowly and in a controlled fashion, and SQUEEZE at the top. Build the mind/muscle connection between your lats!

Pull Ups

Grab a cable rope grip with your palms facing down. 

Using a low weight, pull back, initiating the movement with your rear delts and squeezing as your being the top closer to your forehead. 

Any rear delt work takes time to build mind/muscle connections, so be patient. 

Stay upright, slow, and controlled.

Face Pulls

Grab the bar shoulder width apart, and shrug. Keep your spine aligned and your chin tucked. 

Squeeze throughout the movement, brace the core, and don’t be afraid to go heavier than you would expect (shrugs are the only time you will hear me say that!!).

Barbell Shrugs

Grip the rope attachment and really SQUEEZE it. For curls, actively squeezing the bar or attachment is KEY. 

Get comfortable with a full range of motion before shortening it, but a shorter range with increased intensity can yield effective results. 

Flare elbows OUT slightly.

Cable Rope Curls

Grip the barbell slightly wider than shoulder width. 

Grab the bar FIRMLY, and slide it along your frontside, pushing your elbows back as you do so. 

Try to initiate the contraction in the PEAK of your bicep (the part that sticks up)

Barbell Slide Curls

Using a cable rope attachment, pull the rope down as you hold it behind your head. 

Initiate the movement from your CORE. Fully exhale before each rep to help activate your core.

Squeeze all the way down!

Cable Crunch

Week 1 Day 2:
Back with COMPOUND Focus

Great workout! Do you happen to have a PDF you could send me with a weight log to keep track of my weight progression?

Tyler Mathena

John Williford

Week 1 Day 1:
Chest with Shoulder and Tricep Accessories

Week 1 Day 3:
Legs with a COMPOUND Focus

Week 1 Day 4:
Arms

Week 2 Day 1:
Chest and Shoulders with CONTRACTION Focus

Week 2 Day 2:
Back and Accesories with CONTRACTION Focus

Week 2 Day 3: 
Legs with CONTRACTION Focus

Week 2 Day 4
Arms with CONTRACTION Focus

Week 3 Day 1:
Back and Accessories with TEMPO Focus

What are alternatives for Hammer strength machine chest press? I don’t have the machine.

Week 1 Day 2: Back with COMPOUND Focus

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