Riding the Red Line:Day 1

This first workout introduces you to my concept of Riding the Redline—the place that’s as far as you can go in providing your body with benefits and growth toward your goals before you spill into overtraining. As you continue to follow this program, you’ll gain more experience in identifying that limit. Along the path, you’ll notice that the line moves farther away as you gain strength and endurance. And you’ll be able to train even harder to approach that point.

Nutrition and supplements are a huge component in allowing you to go deeper and further. Make sure you’re following my nutrition plan to fuel your body with the specific nutrients you need at all times of day. Also make sure you’re getting in all the supplements you need to boost performance and recovery. Over time, supplementation becomes more crucial to maximizing your potential as you begin to feel a bit depleted from your intense training and moderate calorie intake.

Today’s workout relies on 3 exercise complexes or “blocks” as I call them. The first is sets of deadlifts with a weight that allows you to perform 5 reps with good form as you increase — or decrease — weight to your ability. You’ll follow that up with 2 circuits of 3 exercises each. Remember that during these circuit complexes you perform 1 set of each exercise back-to-back without rest. And then you rest at the end of the circuit or block for as little as possible before you begin the next. You shouldn’t need to rest longer than about 90 seconds between one circuit and the next.

Adjust the weights up or down so that you’re maxing out your performance with every set of every exercise in these blocks. That’s how you ride the redline while preventing injury. It’s not about what you think you can do before you begin. It’s about what you can accomplish by reaching down into the very depths of your ability and pulling out every last drop of effort even during the moments where you feel like you have nothing left to give. That’s how you keep Riding the Redline.

 

A BLOCK

 

Deadlift

Rest 90 seconds between sets

5 SETS / 5 REPS

B BLOCK
Reverse lunge

6 per leg completing all for one side before the other. Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit

3 SETS / 6 REPS

Wall Ball

3 SETS / 10 REPS

Man maker

5 SETS / 10 REPS

 

 

C BLOCK

Box Jump

Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit. You can substitute a bench for a box, and you can do step-ups if you’re not able to perform the jump version.

3 SETS / 15 REPS

Single-leg dumbbell deadlift 3 SETS / 10 REPS PER SIDE
Negative pull-up 3 SETS / 8 REPS

 

 

TIP: One of the most crucial elements of my program is that you perform the moves I recommend to your ability. Try the version I recommend, but then make adaptations as you need. I provide suggestions for easier versions or for ways to modify the exercises that are not available where you train. Make substitutions as you need—just make sure you get in the training volume I recommend. And watch my videos to see how I perform every move!

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