CGX: Max Program Day 11: Compromising lighter dumbbells in lunges for greater ROM!

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  mostly PHA style. For more information on PHA, see Day 1’s post.

This workout begins week 3 of the Max Program and like the previous two weeks, the first workout of the week is very enjoyable. My entire body felt well worked but I also didn’t feel like I pushed myself as hard as I usually do. I think that has more to do with the PHA factor leading to long recoveries between muscle groups. I probably could have lifted heavier on a few of the exercises but regardless, I still got a great total body strength workout.

This workout is done interval style. The exercise interval and recovery times vary and are noted below in the breakdown. There is an onscreen timer 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 11 is 40:18 minutes (this time does not include the optional 9:18 minute warm up or 3:21 minute intro, also optional) with a 3:25 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, yoga block and fitness mat. You are also using the glute band and 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, 17.5kg/38.5 pound, 15kg/33 pound, and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. RDL for 60 seconds (Romanian deadlift) (hex deadlift bar @ 100#)
2. 30 second rest
3. Chest press for 60 seconds (30# DBs)
4. 30 second rest
5. Repeat #1-4 two more times
6. Slow lower banded bridge for 60 seconds (lay on back, band still around thighs, knees bent and feet on mat, legs open so there is constant tension on band, barbell or one heavy DB on hips, raise hips into bridge and lower slowly) (barbell @ 105#)
7. 30 second rest
8. Repeat #6 & 7
9. Pullover for 90 seconds (one 40# DB)
10. 30 second rest
11. Repeat #5-10
12. Bridge with 10 second hold on beep for 90 seconds (same position as #6 w/out band, raise and lower hips in bridge until you hear a beep then hold hips at top of bridge for 10 seconds–there are 3 ten second holds) (barbell @ 105#)
13. 30 second rest
14. Front foot elevated lunge for 60 seconds (stationary/static lunges, front foot is elevated on yoga block) (25# DBs)
15. 30 second rest
16. Repeat #14 & 15 on other leg
17. Arnold press for 60 seconds (seated in chair with a back) (20# DBs)
18. 30 second rest
19. Repeat #14-18 two more times

Finisher:

1. Banded bridge for 30 seconds (lay on back, knees bent and feet close to glutes, band is around thighs above knees, legs are open so there is constant tension on band, raise and lower hips into bridge)
2. (no rest) Keep hips lifted at top of bridge and pulse them upwards for 30 seconds
3. (no rest) Repeat #1