CGX: Max Program Day 23: Banded bridges after the fwd tilting lunges…fire!

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.

Another excellent full body strength work that I found very enjoyable. It’s full of exercises that I love to do.

Most of the exercises in this workout are done interval style. The interval times vary and are noted below. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage.

Day 23 is 39:02 minutes (this time does not include the optional 9:18 minute warm up or 3:05 minute intro, also optional) with a 2:25 minute stretch. Equipment: dumbbells, barbell, glute band, heel wedge 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 actual workout Caroline is using a barbell at 58/kg/128 pounds. She is also using 20kg/44 pound, 15kg/ 33 pound, 10kg/22 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Squat for 60 seconds (holding one heavy DB by bar with both hands) (one 65# DB)
2. 30 second rest
3. Lateral raise for 15 seconds (9# DBs)
4. (no rest) Frontal raise for 15 seconds (straight arm front raise, palms face down)
5. (no rest) Repeat #3 & 4
6. 30 second rest
7. Pause in hole squat for 60 seconds (same as #1 but pause briefly at bottom of squat) (one 65# DB)
8. 30 second rest
9. Repeat #3-6
10. Slower eccentric squat for 60 seconds (same as #1 but lower into squat slowly and raise at normal speed) (one 65# DB)
11. 30 second rest
12. Repeat #3-6
13. Rear step forward tilt lunge for 60 seconds (reverse step back lunge, toes of front foot are elevated on heel wedge, torso is hinged forward over front thigh, hold one DB in same side hand as back leg) (one 25# DB)
14. 30 second rest
15. Repeat #13 & 14 on other leg
16. Chest fly for 60 seconds (22.5# DBs)
17. 30 second rest
18. Repeat #13-17 two more times
19. Banded bridge for 60 seconds (lay on back on mat, knees bent and heels close to glutes, glute band is around thighs just above knees, legs are open wide enough so there is constant tension on band, barbell or heavy DB rests on hips, raise and lower hips) (barbell @ 105#)
20. 30 second rest
21. Repeat #19 & 20
22. Supine row for 60 seconds (one knee and same side hand rest on bench, single arm back row with arm kept close to side and palm facing forward) (one 40# DB)
23. 30 second rest
24. Repeat #22 & 23 on other arm
25. Repeat #19-24

Finisher:

1. Lateral raise for 15 seconds (8# DBs)
2. (no rest) Frontal raise for 15 seconds (8# DBs)
3. (no rest) Repeat #1 & 2