Added: Nov 19, 2008
From: GTSPerformance
Duration: 1:24
http://www.blog.chrisgrayson.netThis is an actual workout that I just had one of my athletes perform.He's had a short lay off from training, so we are working on putting some of the muscle he lost back on him using Alternating Periodization between an Accumulation Phase and an Intensification Phase.Here's the workout:A1: Heels Elevated Back Squat: 3 sets of 8-10 Rest: 90 secsA2: SHELC: 3 sets of AMAP (As Many As Possible) Rest: 90 sB1: Alternating Reverse Dumbbell Lunge Off Podium:3 sets of 8-10 Rest: 90 secsB2: Seated Good Mornings: 3 sets of 8-10 Rest: 90 secsC1: Duchaine Calf Raise: 3 sets of 8-10 Rest: 75 secsC2: Ab Push Away: 3 sets of AMAP Rest: 75 secsWe'll be switching over to an Intensification Phase after roughly three workouts of Accumulation.For more workouts, visit http://www.chrisgrayson.net and http://www.graysonperformance.comHere's the first Accumulation Phase Lower Body workout performed at the Gracie Barra Jiu Jitsu Academy in Chicago.
Channel: Sports
Tags: accumulation barra big body build chic exercises gracie intensification leg legs lower muscle strong workout
Rating: ( ratings) Views: 187' favoriteCount='2 Comments: 0