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Week Six
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 Front Squat RPE 6-8
10 alpha press
12 slow eccentric close supine press
10 B/O rear Y raises
Circuit 2
3 rounds
8 clean squat press
24 side shuttles
16 half hollow knee rock*
Training Notes
*C2 - ensure to create tension between both knees and 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
8-12 S/L RDL RPE 6
6-8 S/L dual Arnold press E/L
10 eccentric S/A B/O rows E/S
50m suitcase carry E/S
Circuit 2
3-4 rounds
6 kick throughs e/s
6 cossack squat to press e/s
6 Bridge clamshells e/s
Training Notes
*C1 - Every 10kgs you carry reduces 5m from the total distance example ’20kgs in each hand equals 40kgs. Meaning I only need to execute 60m suitcase 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
6-8 goblet B squats E/S
12 commando planks
12 zottman curls
12 body drop to overhead
Circuit 2
3 rounds
8 lateral single leg burpee jumps
8 cross hallow rocks E/S
8 curl press tricep extension
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.
