This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This workout is done PHA style. For more information on PHA, see Day 1’s post.
I was happy to be back in the Max program this morning. Of the 4 programs I am currently hybriding (Max, Intent, P.E. and HR12Week 5.0), Max is definitely my favorite of the 4. I loved this workout. Because of the PHA structure and the lengths of the intervals and rest periods, I was able to challenge myself by lifting heavier on some of the exercises, which I haven’t been doing lately. I feel like my entire body was well worked.
This workout is done interval style. The interval and recovery times vary and are noted in the breakdown below. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.
Day 6 is 38:16 minutes (this time does not include the optional 9:18 minute warm up or 3:16 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band and fitness mat. The glute band is used in the warm up. You will also be using light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells for the warm up. For the actual workout Caroline is using a barbell at 58kg/128 pounds. She is also using 20kg/44 pound, 15kg/33 pound and 10kg/22 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.
- Static lunge for 60 seconds (stationary lunges) (32.5# DBs)
- 30 second rest
- Repeat #1 & 2 on other leg
- 30 second rest
- Shoulder press for 60 seconds (Caroline is seated in high back chair, arms are in goal post at bottom of press) (22.5# DBs)
- Repeat #1-5 two more times
- Banded hip thrust w/ hold for 60 seconds (lean back against your bench or step w/one heavy DB or barbell on hips, knees bent and and feet on floor w/ knees in line w/ ankles, glute band is around thighs just above knees with legs open so there is constant tension on band, raise and lower hips slowly, twice during the interval you hold at top of thrust for 5 seconds) (barbell @ 112#)
- 30 second rest
- Slow eccentric pull over for 75 seconds (lower slowly and lift at normal speed) (one 35# DB)
- 45 second rest
- Repeat #7 but this time you have four 5 second holds
- 30 second rest
- Repeat #9 & 10
- Repeat #11-13
- Banded RDL for 60 seconds (Romanian deadlift with glute band around thighs just above knees, legs are open so there is constant tension in the band) (hex deadlift bar @ 100#)
- 30 second rest
- Deadstop chest press for 60 seconds (back of arms rest on floor at bottom of press) (27.5# DBs)
- 30 second rest
- Repeat #15-18 two more times
Finisher:
- Rear fly (palms in) for 30 seconds (seated rear delt fly, torso is hinged forward over thighs, palms face each other) (8# DBs)
- (no rest) Partial rear flys for 30 seconds (only lift arms/DBs partway) (8# DBs)
- (no rest) Repeat #1 & 2 but with palms facing behind you (8# DBs)
So glad you’re back on Max! These first day of the week Max workouts have been my favourite. Just did day 31 and it was such a complete workout.
I am keen to hear if you or your readers feel a benefit from banding up for the RDLs though. My legs don’t seem to move in a way that stretches the band at any point
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When I do them with the band it engages more of my muscles–just like when the band is used for hip thrusts and bridges. I don’t feel the recruitment of more muscles is as obvious as it is when doing hip thrusts and bridges but having to stand with legs wide enough so there is constant tension on the band (and therefore the legs) makes the deadlift harder–in my opinion at least.
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