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Week Two
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
12 Sumo squat RPE 6
10 S/A OH press RPE 6
12 ALT plank twists
12 Standing high pulls
Circuit 2.
3 sets
12 Thrusters
12 Skull crusher press
12 Oblique v ups E/S
Training notes
Early stages of the program is ideal to solidify sound technique. Intensity in terms of increased weight and speed of movement can be introduced in later weeks.
C1 *if you don’t have the correct weight for flys or aren’t interested then replace with ‘thread the needle’ (6 reps per side)
C2 *if hollow rocks are too advanced, simply replace for ‘commandoes’ (high plank to low plank).
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 S/A split leg deadlifts E/S RPE 6
10 Dual Arnold press RPE 6
10 Lateral dumbbell plank crawl
100m Rack carry*
Circuit 2.
3 sets
10 Broad jumps reverse crawl
20 Swings
30 Glute bridges
Training Notes
*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 rack 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
16 Goblet curtsy squats
8 Renegade rows
8+ Concentration curls*
8 S/A clean squat to press E/S
Circuit 2.
8 Deadlifts to row
8 Ice skaters to shallow burpees
16 Weighted sit ups*
Training Notes
*C1 - the ‘+’ symbol signals users, if required to go beyond the prescribed rep range at their own discretion.
*C2 - Perform sit ups without weight if needed.
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.
