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Week Four
True Reset 2021 Workout Videos
Complete all 3 sessions per week for 6 weeks - new sessions released weekly.
Step one: Warm Up
We recommend completing this guided warm up prior to each session.
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
Step two: Work Out!
Space your 3 sessions for week one out by completing one session only per day at your convenience.
Circuit 1.
3-4 sets
8-12 Goblet split Squat e/s* RPE 6
8-12 S/A Floor Press e/s RPE 6-7
20 Russian Twists
10 S/A Lateral Flys e/s
Circuit 2.
3 Rounds
10 Dual Clean reverse lunges
10 Supine Skull crushers *
20-30 Kick Sits
Training Notes
*C1 - elevate your back foot onto a stable platform to increase the difficulty
*C2 - if too difficult simply regress the skull crushers intensity to a single dumbbell with two hands
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
Circuit 1
3-4 sets
10 conventional deadlift RPE 7
6-8 kneeling S/A arnold press E/S
10 pendlay rows*
100m farmers carry
Circuit 2
3 rounds
10-20 straddles
10 supine flys
20 Ice skaters
Training Notes
*C1 - If you don’t have the mobility for dumbbell pendlay rows simply perform normal b/o rows.
*C1 - Every 10kgs you carry reduces 10m from the total distance example ’20kgs in each hand equals 40kgs. Meaning I only need to execute 60m farmers carry.
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
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Circuit 1.
3-4 sets
10 Goblet sissy squat to alternating forward lunge RPE 5
12-16 Dual B/O wide Rows
8-12 Dual Curls
6 Devil squat Presses
Circuit 2.
20/16/12 reps
Dumbbell jump squats
Squat curls
Seated wipers
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
Step three: Cool Down
We recommend completing this guided cool down after each session.
Legend
B/O - Bend Over Row
ALT - Alternate
S/A - Single Arm
E/S - Each Side
S/L - Single Leg
GTOS - Ground To Over Shoulder
IR - Internal Rotation
ER - External Rotation
C1 - Circuit 1
C2 - Circuit 2
RPE stands for rate of perceived exertion, which is the estimate of someone's exercise intensity. For example ‘8 goblet squats RPE 6' means you are working at your 60% exertion.
