Brandon Pilling Program 1 - Feb/Mar 2024
WORKOUT 1 - Push (planche)
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Wrist Warm-Up - 2-3 minutes, get them warmed up!
STRENGTH
Support Hold - 4 sets of 15 sec. 1 min rest between sets
Tuck Planche - 6 sets of 5 second holds. 1 min rest between sets
Barbell Bench Press - 5 sets of 5 reps with maximum weight, close to failure by the 5th rep
SUBSTITUTE FOR BENCH PRESS - Planche Push-ups - Heavy forward lean, elbows in, feet raised 30cm. 5 sets of 6 reps
Dips - On rings, 3 sets of 8 reps. Small pause at the top after every rep. If using P-bars add weight to make 8 reps feel hard
HYPERTROPHY
Front Shoulder Raise - arms straight, elbows locked - 12 reps. Super set with Push-Ups - Hands placed wider, no forward lean, close to max reps - 3 sets
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 30sec hold on last rep
WORKOUT 2 - Legs (Plyo)
WARM UP
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Single Leg Bridges - Heel elevated on chair/box - 2 sets of 12 reps each leg, controlled tempo
Skipping / Jumping on the spot - 3 mins
STRENGTH
Box Jumps - From stationary, jump as high as possible onto box and stand up quick on top of box. 4 sets of 10 reps
Barbell Back Squats - 4 sets of 6 reps. Make it challenging but keep a controlled tempo
Hex Bar Deadlifts - 4 sets of 8 reps. Fast up, slow down with a quick reset between reps
HYPERTROPHY
Kneeling Lean-Backs - 2 sets of 8 reps, band assisted. Superset with Banded Reverse Squats - 2 sets of 15 reps. Should be challenging for last few reps in each set
Hamstring Curls - Banded or on machine. 2 sets of 12 reps, nearing failure at the end of each set
COOL DOWN
Jefferson Curls - 10 slow reps with 30sec hold on last rep. Hold Dumbells and stand on a box
Jefferson Curls with toes raised - keep heels on floor, raise balls of feet on something - 10 slow reps with 30sec hold on last rep
5 Minute stretch - stretch hips, quads, hamstrings and spinal twists
WORKOUT 3 - Pull
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
STRENGTH
Pull-Ups - 5 sets of 5 reps, nearing failure on the 5th rep. Add weight or band to achieve the right intensity
Front Lever - 6 sets of 8 second holds - Work on bringing knees slightly away from chest towards advanced tuck. 90 sec rest between sets
HYPERTROPHY
Rows - 3 sets of 10 reps. Rings or barbell, Feet slightly raised
Face Huggers - 2 sets of 15 reps - small pause with each rep. Really focus on the squeeze between shoulder blades
Pull-Ups - Hold chin-up with elbows at 90 degrees for 15 seconds. Superset with standing Bicep Curls - one arm at a time - 8 reps. 3 sets
COOL DOWN
Banded Pancake - 15 reps with 30sec hold on last rep
Plough Pose - 1 min hold
WORKOUT 4 - PUSH (hspu)
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Wrist Warm-Up - 2-3 minutes, get them warmed up!
HANDSTAND
Handstand practice - 5-10 minutes attempting to balance in handstand. Use a wall to assist, take little breaks and try to focus
Chest-to-wall Handstand - walk hands as close to wall as possible, open shoulders - 3 sets of 30 sec - Float feet away from wall if you’re able to balance freestanding
STRENGTH
Dumbell Overhead Press - 4 sets of 8 reps - seated up right on bench, elbows in, close to failure by last rep, a lot of focus on NO lower back-bend!
SUBSTITUTE FOR DB OVERHEAD PRESS - Overhead Press - 4 sets of 8 reps, each arm individually - close to failure by last rep, a lot of focus on NO back-bend!
Support Hold - 4 sets of 15 sec. 1 min rest between sets
Dips - 3 sets of 8 reps. Small pause at the top after every rep. If using P-bars add weight to make 8 reps feel hard
HYPERTROPHY
Push-ups - Hands wide, elbows out, full chest pump - 5 reps shy of failure. Super-set with Planche Lean - 20 sec hold, supinated hands, nearly reaching failure by the end - 2 sets
COOL DOWN
Straddle Jefferson Curls - 10 slow reps with 30 sec hold on last rep. Hold dumbells and stand each foot on seperate boxes
Wheel Pose / Banded Assisted Bow - 2 sets of 30 sec
WORKOUT 5 - Mobility (Yoga)
Choose ONE of the following classes to practise
20-30 minute practise:
Smooth Operator - Vinyasa flow focussed on controlled movement
Fiery Goddess - Fire up your legs in this challenging Vinyasa
Hip Opening Hatha - deep hip-opening work
Back Bends - Creating more spinal mobility
45-60 minute practise:
Goodbye Tight Thighs - Deep hip opening practise
Dynamic Shoulders - Intermediate flow with some challenging movements
Kind-hearted Mobility - Slow and controlled class to release lower back tension
WORKOUT 5 - Core
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
CORE
Core Buster - take your pick of one class to practise! CLASS 1 / CLASS 2 / CLASS 3 / CLASS 4 (alternate each week)
COOL DOWN
10-15 min General stretch / light mobility - be intuitive and stretch how you need to. Keep it gentle, focus on deep and slow breathing
Additional Work
BREATHWORK
o2 table ( Beginner / intermediate / experienced ) and Co2 Table ( beginner / intermediate / experienced ) - Practise at least twice a week. Start now and be consistent!
WORKOUT CLASSES
Preparing For Hold Downs - Great high intensity workout for Hawaii fitness
All-round Core Blaster - 30min core workout
Yin Yoga
If you’re in need of a rest day instead of training then browse my Yin Yoga classes and choose one to practise