We’re not only at the end of the first week on Riding the Redline today, but we’re also about to perform the last workout on the second mini-cycle of this program. You’ll be ecstatic when you finish this workout. Not only will you have completed a challenging workout while you’re beginning to feel a bit depleted, but you’ve also earned tomorrow’s rest day.
This workout begins with barbell squats. We’re going to drop the weight and perform 10 reps for every set. I’d like you to challenge yourself by increasing weight during sets where you’re able. But remember that you shouldn’t extend your rest periods. Drop weights rather than rest for longer. That’s crucial to improving strength, endurance and physique. In addition, it helps reduce catabolism so that you recover more efficiently—especially when you incorporate Kaged Muscle products such as Re-Kaged.
My B block is going to kick your ass, both literally and figuratively. You’re going to feel those glutes tomorrow. You’ll perform kettle-bell sumo squats, Bulgarian split squats and single-leg deadlifts in a circuit. Check out my video to see how I perform each of these moves. Keep in mind that you won’t rest between circuits or between shifts between single-leg moves, including Bulgarian split squats and single-leg deadlifts.
You’re going to be tired when you begin your C block, but that’s how you make improvements—challenging yourself as you begin to fatigue. Emphasize explosiveness and control through this circuit. For box or bench jumps you can make this a two-step move, or you can jump over the box—either way make sure you perform 20 jumps.
This circuit ends with 200 meters on the row machine. For every stroke, I want you to push through your legs even though your lower body probably feels like Jell-O.
|
A BLOCK
|
|
|
Barbell squat
Rest 90 seconds between sets
|
5 SETS / 10 REPS
|
|
|
|
| B BLOCK |
|
|
Kettle-bell sumo squat
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit. You can substitute a dumbbell for the kettle bell.
|
3 SETS / 20 REPS
|
|
|
|
|
Bulgarian split squat
|
3 SETS / 10 per Leg
|
|
|
|
|
Single-leg deadlift
|
3 SETS / 10 per leg
|
|
|
|
| C BLOCK |
|
|
Barbell squat
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit
|
4 SETS / 15 REPS
|
|
|
|
| Box jump-over** |
4 SETS / 20 REPS
|
 |
 |
| Pistol squat |
4 SETS / 4 REPS per Leg |
 |
 |
| D BLOCK |
|
| Row machine |
4 SETS / 200 Meters |
 |
 |
* You can substitute a dumbbell for the kettle bell
** You can substitute a bench for a box
TIP: Re-Kaged is a post-workout protein product that provides crucial ingredients to support better recovery after workouts on my Riding the Redline program. After you put in the hard work in the gym, you need to prioritize recovery to ensure you can perform at your best again tomorrow. Re-Kaged contains whey protein isolate combined with ProHydrolase® for enhanced digestion, patented Creatine HCl, BetaPower®, and fermented L-Glutamine. Re-Kaged enters your system quickly to jump start recovery and get you ready to hit the gym with intensity for your next session on my program.
