jari love’s total body fitness · 7/10/2017 · 3 get 1.1 overview of ripped! 96-1 ripped! 96-1...
TRANSCRIPT
Jari Love’s Total Body Fitness
System—Get RIPPED!
Instructor Manual
COMPOUND PHASE
RIPPED! 96-1 & RIPPED 96-2
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CREATOR & CEO
JARI LOVE, PFT
* Special acknowledgement to Exercise Physiologist Cory Fagan BPE, MSc, Krista Guichon, Bachelor of Physical Therapy (Univers ity of Alberta) and
Alma Ladouceur, BSc Kin (Biomechanics Major), for their contribution in the design and development of the Get RIPPED! program.
Instructional Manual AUTHORS
CORY FAGAN, BPE, MSc
Coach/Owner TCR Sport Lab
Get RIPPED! Program Advisor
ALMA LADOUCEUR, BSc Kin (Biomechanics Major) RMT
Get RIPPED! Curriculum Developer & Biomechanics Adviser
SARAH ANISMAN, MS Kinesiology – Sport Psychology
Owner, S.FIT Consulting | Fitness Education & Programming
National Course Presenter/Master Trainer
ACE® Certified Personal Trainer & ACSM Certified Personal Trainer®
NAFC Certified Group Fitness Instructor
Get RIPPED! Advisor & Master Trainer
MEGAN PALIK, BSc Kin, OESP, CEP
Get RIPPED! Curriculum Advisor
BONNIE CALDWELL, BEd, MEd (Leadership)
Get RIPPED! Education Specialist
Instructional Manual CONTRIBUTORS
ALI BRYAN BComm, canfitpro FIS, PTS
Get RIPPED! Master Trainer & Project Manager
LEE TAN
Get RIPPED! Manual Photographer
SANDY PUNIA, canfitpro FIS, PTS
Get RIPPED! Fitness Model
EMMA SPOONER, PhD English
Get RIPPED! Manual Designer
Get RIPPED! 96-1 and 96-2 video production by L&C Style Productions, Calgary ALBERTA.
For more information on Jari Love visit www.jarilove.com or www.getrippedcertification.com
Get RIPPED! Inc.
10401 Braeside Dr SW, Calgary, AB T2W 1B5
Phone: (403) 258-0333 Fax: (403) 252-6860
© 2015, Get RIPPED! Inc. All Rights Reserved. No portion of this manual may be reproduced or transmitted in any form by any means, electronic,
mechanical, photocopy, recording or otherwise without written permission from Get RIPPED! Inc.
Limitation of Liability The information in this manual is distributed ‘as is’ without warranty. While every precaution has been taken in the creation of this
manual, Get RIPPED! Inc shall not carry any liability, expressed or implied, to any person or entity with respect to any loss and/or damage caused or
alleged to be caused directly or indirectly by the instructions contained in this manual.
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1.1 Overview of RIPPED! 96-1
RIPPED! 96-1 is level 1 of the COMPOUND PHASE of Jari Love’s 5-Phase Get RIPPED! series. Featuring
compound exercises, RIPPED! 96-1 will help participants blast out of plateaus with this easy to follow and effective
workout that maximizes exercise time. The workout follows a consistent pattern of 6 sets of 16 reps for each exercise
with an 8-count recovery in between each set. These double duty exercises burn tons of calories while elevating the
heart rate and sculpting lean muscle.
Key Points:
Level 1 of the Compound Phase
WARMUP, 14 working tracks & COOLDOWN
6 SETS of 16 REPS of 1 COMPOUND EXERCISE with 8 COUNTS of simple RECOVERY
130 BPM
Minimal rest
Note: Not all Get RIPPED! exercises can be used in this phase due to the extremely high number of repetitions
Research:
RIPPED! 96-1 is a high intensity workout because the heart rate stays elevated, which results in a high calorie burn
during and after the workout. Weight training always leads to increased calorie burn after a workout, but research
shows that high-intensity resistance training burns almost twice as many calories post workout, than a low intensity
workout. The high number of repetitions means muscles are taxed to the max and participants can see significant
improvements in strength and endurance.
Get RIPPED! 96-1
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1.2. Get RIPPED! 96-1 (Optional: With or Without Bench)
Recovery is an 8-count march for each exercise performed standing. Songs 1-15 130 BPM.
Cool Down 120 BPM.
Exercise Track Song Duration/BPM
1. Warm up Fireball 3:49/130
2. Side Squats with Triceps
Kickback
Get the Party
Started
4:36/130
3. Wide Squats with Shoulder
Press
Cruel Summer 4:39/130
4. Bicep Curl with Alternating
Knee Raise
Come and Get it 4:39/130
5. Alternating Reverse Lunges
with Anterior Raise
Bassline 4:36/130
6. Pulse Narrow Rows Fancy 4:36/130
7. Plank Rows Shut it Down 4:35/130
8. Crunches I’m a Freak 4:36/130
Introduce the Bench 9. Alternating Side Squats Bom Bom 4:35/130
10. Alternating Side Squats with
Narrow Rows
Fighter 4:35/130
11. Alternating Reverse Lunges
with Hammer Curl
Together 4:35/130
12. Alternating Reverse Lunges
with Triceps Kickback
Big Fat Bass 4:35/130
13. Alternating Reverse Lunges
with Lateral Raise
Problem 4:39/130
14. Anterior Raise with
Alternating Knee Raise
All Around the
World
4:35/130
15. Chest Press DJ Got Us Falling in
Love
4:34/130
16. Cool Down Stretch Stay 2:07/120
Duration:
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1.3 RIPPED! 96-1 Choreography
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1.4 Get RIPPED! 96-1 Exercise Descriptions
2. Side Squat with Triceps Kickback Main Muscles Worked: Triceps, Glutes,
Hamstrings, Quads
Options: reduce ROM, center squat, reduce
weight
Technique:
- Side by side stance feet hip width
apart, arms at 90 degrees
- Step sideways and flex knees 45-90
degrees into squat, extend triceps with
thumbs facing toward floor
- Return to start position, repeat squat
and triceps extension on left side
- Alternate right and left squats with
extension for 16 counts, recover 8
counts, repeat 6 sets
3. Wide Squats with Shoulder Press Main Muscles Worked: Upper Trapezius, Deltoids, Quads, Hamstrings, Glutes, Inner and Outer Thighs
Options: reduce ROM, lateral raise, reduce weight,
alternate arms
Technique:
- Wide stance, knees and toes at a 45 degree
angle, elbows 90 degree flexion, weights at
ears
- Flex knees into wide squat, maintain elbow
flexion
- Extend legs, extend arms overhead
- Return to start position, repeat for 16
counts recover 8 counts, repeat 6 sets
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4. Bicep Curl With Alternating Knee Raise Main Muscles Worked: Biceps, Hip flexors, Core
Technique: - Hip width stance, arms supine position
- Flex hip and knee, tighten core and raise
leg, flex elbows, bring weights towards
shoulders, maintain vertical spine during
movement
- Lower leg and extend elbows, return to
start position
- Repeat with other leg, alternate sides for
16 counts, recover for 8 counts, repeat 6
sets
Options: reduce weight, reduce ROM, alternate arms
5. Alternating Reverse Lunge with Anterior Raise Main Muscles Worked: Hamstrings, Quads, Glutes, Deltoids
Technique:
- Hip width stance, arms neutral, weight
held horizontally in front of thighs
- Step back with one leg and flex knee to
90 degrees, flex shoulders 90 degrees to
raise arms to shoulder height
- Return to start position
- Repeat lunge with anterior raise on other
leg, alternate sides for 16 counts, recover
for 8 counts, repeat 6 sets
Options: squat, reduce ROM, lateral raise, reduce weight, alternate arms
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6. Pulse Narrow Rows Main Muscles Worked: Erector Spinae, Posterior Deltoids, Middle Trapezius, Rhomboids
Options: reduce weight
Technique:
- Hip width stance, arms by sides
- Flex hips and knees and lower into
squat, flex elbows to 90 degrees,
retract shoulder blades, squeeze at
top of motion
- Bring arms slightly forward while
maintaining squat, retract shoulder
blades, repeat for 16 counts
- Return to start position and recover
for 8 counts, repeat for 6 sets
7. Plank Rows Main Muscles Worked: Posterior Deltoids, Middle Trapezius, Rhomboids, Rectus Abdominus, Obliques,
Transversus Abdominus, Shoulder Stabilizers
Technique:
- Engage core, hands shoulder width apart,
shoulders stacked above wrists, neutral
spine, maintain slight elbow flexion
- Flex relbow to 90 degrees and retract right
shoulder blade, squeezing at the top of
motion
- Return to start position
- Repeat with other arm, alternate for 16
counts, recover for 8 counts, repeat for 6 sets
Options: perform from knees or table top position, reduce weight
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8. Crunches Main Muscles Worked: Rectus Abdominus, Obliques, Transversus Abdominus,
Technique: - Supine position w/hips and
knees flexed, flex torso while
maintaining cervical alignment
- Hands positioned behind head
for support, elbows wide
Options: position hands across chest, decrease ROM, add weight plate or dumbbell (ADV), elevate feet with
knees stacked over hips (ADV)
9. Alternating Side Squats Main Muscles Worked: Glutes, Hamstrings, Quads, Inner and Outer Thighs
Technique:
- Stand on top of perpendicular bench, feet hip distance apart
- Step off bench laterally with one foot, flex 45-90 degrees at hip and knees
- Return to start and repeat on the other side
- Alternate for 16 counts, recover for 8 counts, repeat for 6 sets
Options: reduce ROM, perform on floor without step
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10. Alternating Side Squats with Narrow Row Main Muscles Worked: Glutes, Hamstrings, Quads, Inner and Outer Thighs, Erector Spinae, Posterior Deltoids,
Middle Trapezius, Rhomboids
Technique:
- Stand on top of a perpendicular bench, in the
center, feet hip distance apart
- Step laterally off bench into squat position,
flex 45-90 degrees at hip and knees, arms
neutral position by sides
- Push off floor and return to bench with both
feet, flex elbows to 90 degrees, retract
shoulder blades and squeeze at top of motion
- Repeat on other side, alternate for 16 counts,
recover for 8 counts, repeat for 6 sets
Options: squat on bench, perform without bench, reduce ROM, reduce weight
11. Alternating Reverse Lunges with Hammer Curl Main Muscles Worked: Glutes, Hamstrings, Quads, Biceps, Core
Technique:
- Stand on top of perpendicular bench at
the back, feet hip distance apart
- Arms neutral position by sides
- Step one foot off the back of the bench,
flex 90 degrees at hip and knee, flex
elbows at 90 degrees and draw weights
towards shoulders
- Push off floor and return to start position
- Repeat on other side, alternate for 16
counts, recover for 8 counts, repeat for 6
sets
Options: reduce ROM, perform without bench, reduce weight, alternate arms
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12. Alternating Reverse Lunges with Triceps Extension Main Muscles Worked: Glutes, Hamstrings, Quads, Triceps, Core
Technique:
- Stand on top of perpendicular bench at the
back, feet hip distance apart
- Flex elbows at 90 degrees
- Step one foot off the back of the bench,
flex 90 degrees at hip and knee, extend
elbows, push pinkie fingers towards ceiling
- Return to start position
- Repeat on other side, alternate sides for 16
counts, recover for 8 counts, repeat for 6
sets Options: reduce ROM, perform without bench, reduce weight, alternate arms
13. Alternating Reverse Lunges with Lateral Raise Main Muscles Worked: Glutes, Hamstrings, Quads, Deltoids, Upper Trapezius, Core
Technique:
- Stand on top of perpendicular bench at the
back, feet hip distance apart
- Flex elbows at 90 degrees
- Step one foot off the back of the bench,
flex 90 degrees at hip and knee, abduct
shoulder 90 degrees, elbows track no
higher than shoulder level
- Return to start position
- Repeat on other side, alternate sides for 16
counts, recover for 8 counts, repeat for 6
sets Options: reduce range of motion, no bench, reduce weight, alternate arms
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14. Anterior Raise with Alternating Knee Raise Main Muscles Worked: Hip flexors, Deltoids, Upper Trapezius, Core
Technique:
- Stand with feet hip width apart,
arms supine position in front of
thighs
- Flex shoulders 90 degrees while
maintaining hands shoulder width,
raise arms to shoulder height
- Flex hip and knee at 90 degrees,
tighten core and raise leg
- Maintain neutral spine, elbows
slightly flexed throughout
movement
- Return to start position. Repeat on
other side, alternate for 16 counts,
recover for 8 counts, repeat for 6
sets
Options: reduce ROM, reduce weight, no knee raise, perform lateral raise, alternate arms
15. Chest Press Main Muscles Worked: Pec Major, Anterior Deltoids
Technique:
- Hands positioned over chest,
weights track over chest line,
elbows flex 90 degrees
- Back of head, back and feet
remain on floor
- Return to start position
- Repeat for 16 counts, recover
with hip raise for 8 counts,
repeat for 6 sets
Options: reduce weight
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Take good care of yourself to ensure that you can give
your best in everything you do!
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