Day 2 | MOVEMENT – Exercise Fundamentals – Goal Setting – Walking – Build Muscle


Welcome to day 2 of the 2022 Experiment. Today’s focus is on ‘Movement’. We have lined up 4 goals for you to try.
Bonus: We have provided a total body Hypertrophy workout below you may want to check out – the type Dr. Lyon highly recommends for building muscle.
 

1) GET YOUR FUNDAMENTALS RIGHT | Make sure you are doing your strength essentials correctly to prevent immediate or long-term damage: Squats, Hinges, Lunges, Overhead Press. When was the last time you did a review on your technique? Let’s check ourselves and learn from experts to avoid injury. @mad_scientist has demonstrations on his YouTube.
EPISODE April 22, 2022
The Gabby Reece Show: Chris Duffin: The Mad Scientist of Strength, 1000 lbs. World Record Powerlifter, How Your Demons Can Help You on Apple Podcasts
*Other favorite experts for proper exercise technique: The Ready State – Kelly Starrett & XPT Life

2) WORKOUT REVIEW | Deconstruct Your Workout. Performance Coach @coachPJNestler @xptlife suggests you take a good look at your current fitness routines and figure out what you could be doing more of, Stretching? Cardio? Squats? A different style of training?
EPISODE July 18, 2022  The Gabby Reece Show: Human Performance Specialist for Top Athletes on Apple Podcasts

3) EVENING WALKS | Walk After Your Last Meal of the Day. Dr. Kyle Gillet has 2 good reasons; the first is for nutrient partitioning – it helps keep glucose steadier and improves the body’s response to insulin. Second, it’s great for forming a habit of walking, a ‘movement’ pastime to last a lifetime. @kylegilletmd
EPISODE April 25, 2022  The Gabby Reece Show: Dr. Kyle Gillett: Health Optimization for Our Mind, Body & Spirit + Hormone Health Tips & Microbiome Discussion on Apple Podcasts

4) FITNESS MINDSET | Change Your Mind set About Fitness, it’s not about how you look on the outside that matters… Skeletal Muscle is the focal point for longevity, Disease Prevention, Obesity, Insulin Resistance. Skeletal muscles interface with the immune system. It plays a central role with diseases; it’s an immune regulatory organ. Don’t just train for athletic performance. @gabriellelyon
EPISODE August 15, 2022  ‎The Gabby Reece Show: Muscle as the Cornerstone of Longevity | Optimizing Strength for Disease Prevention with Dr. Gabrielle Lyon on Apple Podcasts



BONUS
: Gabrielle Lyon mentions she does Hypertrophy Training to build skeletal muscle.
Our team at XPT life have been programming and providing hypertrophy style workouts inside the XPT Life app. Below is an example of one workout of many that you can find within the app. This particular workout can be found as a standalone workout titled “hypertrophy 2”. Take a look at the reps and sets of each group and exercises to see if this type of training is something you want to incorporate into your fitness routine. 


WARMUP to prep the body for the movements of the workout. In this total body workout, you will need to prep everything, upper body, lower body, core, and the mind so don’t forget to get a few intentional breaths in.

THE WORKOUT
Perform Set ‘A’ in 3 sets.
Example: Set 1 Goblet Reverse Lunge 20 reps, Staggered Stance RDL 10 each side, Farmer Carry 45 seconds
Repeat for Sets 2 & 3 then move onto ‘B’ which just has 1 exercise and 2 sets.

A1) Goblet Reverse Lunge 3×20 (total) (rest 15-30s)

A2) Staggered Stance RDL 3×10 each side (rest 15-30s)

A3) Farmer Carry 3x45s (rest 90s-2min in between sets)


B1) Goblet Squat 2×20 (rest 90s-2min in between sets)


C1) 3-Way Bench Press (R/L/Both) 3×15 total reps (R = 1 rep, L = 1 rep, Both = 1 rep) (rest 15-30s)

C2) 3-Point Single Arm Row 3×12 each side (rest 15-30s)

C3) High Plank w/ Shoulder Taps 3×12 total (rest 90s-2min in between sets)

D1) Push Ups 2×20 (rest only to transition)

D2) Inverted Rows 2×20 (rest 90s-2min in between sets)


E1) Alternating Leg Lowers 3x30s, 45s, 60s (no rest)

E2) Straight Leg Sit-Up 3x30s, 45s, 60s (no rest)

E3) Hollow Body Hold 3x30s, 45s, 60s (rest 30s)


Don’t forget to do your recovery breathing before finishing up this hard-hitting workout. For performance breathing routines visit @xptlife– The first and only trademarked breathing brand.

 

Be sure to interact on @gabbyreece

GO to Day 3 of the Experiment

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