CGX: Max Program Day 39: Deadstop bridges but constant tension??

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 was another very enjoyable full body strength workout that you can challenge yourself to lift heavier in. My whole body feels well worked.

This workout is done interval style. Most of the exercises are done for 60 seconds followed by 30 second recoveries. If the interval or recovery time is different it is 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 39 is 36:25 minutes (this time does not include the optional 9:18 minute warm up or 3:28 minute intro, also optional) with a 2:15 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, heel wedges, and fitness mat. Push up bars are optional. 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 17.5kg/38.5 pound, 10kg/22 pound and 4kg/8.8 pound dumbbells. The weights listed below are what I used.

1. Arnold press (seated in high back chair) (21# DBs)
2. Deadstop banded bridge (lay on back on mat, knees bent and heels close to glutes, glute band is around thighs just above knees, legs are open so there is constant tension on band, barbell or heavy DB rests on hips, raise and lower hips, when you lower hips, lower them all the way to the mat and pause briefly–also pause briefly at top of bridge) (barbell @115#)
3. Repeat #2 for 30 seconds (no deadstop this time)
4. Push ups for 30 seconds (Caroline is using push up bars, I used DBs)
5. Repeat #1-4 two more times
6. Pullover (one 40# DB)
7. Staggered RDL (single leg deadlift, non-working leg rests on chair or bench, toes of foot of front/working leg rests on heel wedge) (one 40# DB)
8. Repeat #7 on other leg
9. Repeat #4
10. Repeat #6-9 two more times

Finisher:

1. Arnold press (seated in high back chair) for 60 seconds (21# DBs)
2. 15 second rest
3. Arc raise for 45 seconds (straight arm front raise w/palms facing each other, at top of raise arc DBs towards each other) (8# DBs)
4. (no rest) Alternating straight arm front raise for 30 seconds (palms face floor) (8# DBs)