ADVANCEDHUMANPERFORMANCE

ADVANCED

UL
TIMAT
ETONI
NG WORKOUT

F
EMAL
EFI
TNESS

DR.J
OELSEEDMAN
PRODUCT
ADDI
TI
S
ONALAHPPROGRAMS
PRODUCT
S
SEEMOREPRODUCT
SAT

CL
ICKHERE
 ADVANCED HUMAN PERFORMANCE
FEMALE FITNESS ROUTINE
Dr. Joel Seedman, PhD

TABLE OF CONTENTS
FEMALE FITNESS WEEKLY PROGRAM

SECTION
PAGE #
(Click any section to directly navigate to that page)

ABOUT THE PROGRAM: MESSAGE FROM DR. SEEDMAN & PROGRAM INTRODUCTION Page 5

DAY #1: LOWER BODY RESISTANCE TRAINING, MUSCULAR TONING, AND HIGH INTENSITY CARDIO Page 6

DAY #2: UPPER BODY RESISTANCE TRAINING AND MUSCULAR TONING Page 7

DAY #3: STEADY STATE CARDIO, FAT LOSS, AND ACTIVE RECOVERY Page 8

DAY #4: FULL BODY FITNESS AND MUSCULAR TONING Page 9

DAY #5: HIGH INTENSITY CARDIO & FAT LOSS Page 10

DAY #6: FULL BODY FITNESS AND BODY COMPOSITION MANAGEMENT Page 11

DAY #7: ACTIVE REST & RECOVERY Page 12

WORKOUT LOG: EXERCISE LOG SUITABLE FOR PRINTING & RECORDING YOUR WORKOUT RESULTS Page 13

FREE PRODUCTS Page 16

UPPER BODY BLAST: UPPER BODY TEMPLATE DESIGNED FOR TARGETING HYPERTROPHY &
Page 17
STRENGTH IN CHEST, BACK, SHOULDERS, & ARMS

LOWER BODY BLOWOUT: LOWER BODY TEMPLATE DESIGNED FOR TARGETING HYPERTROPHY &
Page 19
STRENGTH IN QUADRICEPS, GLUTES, HAMSTRINGS, CALVES, FEET, & ANKLES

CORE BLITZ: ABDOMINAL TEMPLATE DESIGNED FOR BUILDING CORE STRENGTH & DEFINITION Page 21

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ABOUT
T
HEPROGRAM
Noma
tt
ery
ourp
rev
iou
str
ain
ingh
ist
ory
,

b
odyc
omp
osi
ti
on,o
rcu
rre
ntf
it
nes
sle
vel
s,

Dr
.Se
edma
n's Fe
mal
e Fi
tne
ss Pr
ogr
am

f
ocu
seso
nth
osef
it
nes
san
dpe
rfo
rma
nce

c
hal
le
nge
sth
atf
rus
tr
atema
nyo
fhi
sfe
mal
e

c
li
ent
s:s
tub
bor
nbo
dyf
ata
ccu
mul
at
iona
nd

mu
scu
lart
one
.No
thi
ngi
sle
ftt
och
anc
e.Yo
u

h
aveDr
.Se
edma
n'sp
ers
ona
lbl
uep
rin
tfo
r

a
ddr
ess
inga
lla
spe
ctso
fhu
manp
erf
or-

ma
nce
:he
alt
h,s
tr
eng
th,s
tab
ili
ty
,mo
bil
it
y,

f
atl
oss
,an
d mu
scl
ede
vel
opme
nt.Qu
ite

s
imp
ly,t
hisp
rog
ram wi
llh
elpy
ous
hed
DR.J
OELSEEDMAN |AHPF
OUNDER
u
nwa
nte
dbo
dyf
at,a
ddl
eanmu
scl
eti
ssu
e,

a
ndt
oney
ourb
odyf
romh
eadt
oto
e.

PROGRAM BENEFI
TS
•Us
eth
esa
meh
igh
-en
dte
chn
iqu
esa
ndt
rai
nin
gpr
oto
col
sDr
.Se
edma
nus
eswi
thp
riv
atec
li
ent
s.
•I
ncr
eas
edf
atl
ossi
nasl
it
tl
eas1we
eka
ndl
eanmu
scl
ega
insa
fte
rse
ver
alwe
ek.
•I
ncr
eas
ean
dimp
rov
est
ren
gth
/mu
scl
eti
ssu
ewh
iles
tay
ingf
emi
nin
ean
dto
ned
.
•To
nep
rob
lem/
st
ubb
orna
rea
ssu
cha
shi
ps,
thi
ghs
,tr
ice
ps(
bac
kofa
rms
),a
nd"
lov
eha
ndl
es,
"
•I
mpr
ovet
hes
hap
eoft
heg
lut
esa
ndh
ams
tr
ing
s
•I
ncr
eas
ede
ner
gya
ndi
mpr
ove
dbo
ned
ens
it
y

Li
vewe
llTr
ainHa
rd!

Dr
.Jo
elSe
edma
n,Ph
D

Co
pyr
igh
t©Ad
van
cedHu
manPe
rfo
rma
nce(
AHP)
.Al
lri
ght
sre
ser
ved
.
 ADVANCED HUMAN PERFORMANCE
FEMALE FITNESS ROUTINE
Dr. Joel Seedman, PhD

DAY #1
LOWER BODY RESISTANCE TRAINING, MUSCULAR TONING, AND HIGH INTENSITY CARDIO

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Exercise #1: Single Leg Glute Bridges 3 10-15 00:30 Superset: #1, #2, #3, #4 Perform 10-15 reps per leg on each set. WATCH

Exercise #2: Barbell Back Squats 3 8 00:30 Superset: #1, #2, #3, #4 See Video Tutorial WATCH

Exercise #3: Box Jump Overs 3 5-7 00:15 Superset: #1, #2, #3, #4 Use small box or bench to jump over. Jump with max height and effort WATCH

Exercise #4: Stretched Plank 3 1 (00:45) 00:30 Superset: #1, #2, #3, #4 See Video Tutorial WATCH

Exercise #5: Leg Press 2 10-15 00:45 Superset: #5 and #6 See Video Tutorial See Notes

Use dumbbells rather than the barbell version shown in the video.
Exercise #6: Single Leg RDL's with Dumbbells 3 7 00:30 Superset: #5 and #6 WATCH
Otherwise technique is the same.

1 (00:30) for
Exercise #7: Single Leg Planks 2 00:15 Superset: #7 and #8 See Video Tutorial WATCH
Each Leg

Exercise #8: Dumbbell Lunges 3 7 00:30 Superset: #7 and #8 See Video Tutorial WATCH

Exercise #9: Abduction Machine (outer thighs) 1 15 00:15 No Superset Perform 1 max set to failure See Notes

Exercise #10: Adduction Machine (inner thighs) 1 15 00:15 No Superset Perform 1 max set to failure See Notes

Exercise #11: Leg Extension Machine 1 15 00:30 No Superset Perform 1 max set to failure See Notes

Can be performed seated or lying on stomach; perform 1 max set to

Exercise #12: Leg Curl Machine 1 15 00:15 No Superset See Notes
failure

Perform 30 seconds max effort followed by 30 seconds at a slower

Exercise #13: High Intensity Intervals on Stationary Bike 1 1 N/A No Superset See Notes
pace (repeat 5x for 5 min total)

Exercise #14: Walk Outside or on Treadmill 1 1 N/A No Superset Walk at a speed of 3.5-5.0 and an incline of 2.5-10.0 See Notes

NOTES FOR DAY #1

Focus on using loads that would allow for several extra repetitions per set. No sets are taken to failure unless otherwise indicated. For example, if performing a set of 5 reps, choose a load that would allow 6-7 maximal repetitions.
Perform 1-3 warmup sets of the first several exercises for the workout. Also perform 5-10 minutes of light warmup cardio if needed (bike, treadmill, etc.). Each week try to increase the loads by 2-5% or 1 repetition if possible.
Perform movements as eccentric isometrics (slow negative, pause 2-5 sec at the stretched position, explosive lifting phase, pause at the contracted position, repeat). Most exercises throughout the routines are performed as a mini
superset/complex set or circuit. The workouts illustrate which exercises are grouped together, therefor be sure to pair up exercises as modified supersets/complex sets. For example, during upper body portions, back rows and
chest presses are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter would do the first row, rest for the allotted time, perform the chest press, rest the allotted time, then
repeat this circuit for the desired number of sets before moving to the next circuit.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
FEMALE FITNESS ROUTINE
Dr. Joel Seedman, PhD

DAY #2
UPPER BODY RESISTANCE TRAINING AND MUSCULAR TONING

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Exercise #1: Quadruped on Bench 3 5 00:20 Superset: #1, #2, #3 Perform 5 on each side (10 total) WATCH

Exercise #2: Flat Dumbbell Press 3 8 00:15 Superset: #1, #2, #3 See Video Tutorial WATCH

Exercise #3: Bent Over Barbell Rows (Underhand Grip) 3 8 00:30 Superset: #1, #2, #3 See Video Tutorial WATCH

Exercise #4: Single Arm Dumbbell Push Press 3 5-6 00:15 Superset: #4 and #5 See Video Tutorial WATCH

Exercise #5: Underhand Lat Pulldown 3 6-8 00:30 Superset: #4 and #5 See Video Tutorial WATCH

Perform these controlled and much slower than the power technique
Exercise #6: Flat Dumbbell Pullovers 2 8 00:15 Superset: #6 and #7 WATCH
shown in the video

Be powerful on the concentric and be slow on the eccentric (3-5

Exercise #7: Standing Barbell Curls 2 8 00:20 Superset: #6 and #7 seconds on the negative for maximal time under tension); hold the WATCH
top for 2-3 seconds and really squeeze the biceps

Exercise #8: Standing Negative Accentuated Rope Pivot from your elbows; do not let your elbows move away from your
2 12-15 00:20 Superset: #8 and #9 WATCH
Cable Pressdown sides to ensure maximal tension on your triceps

Exercise #9: Standing Dumbbell Curls on One Leg (6 on

1 12 00:15 Superset: #8 and #9 Perform 6 reps per leg for a total of 12 reps per set See Notes
each leg)

Exercise #10: Standing Dumbbell or Kettlebell Lateral

1 15 00:20 No Superset Stand tall and raise the dumbbells to your sides with palms down WATCH
Raises

Same as standing lateral raise but get into bent over position (similar
Exercise #11: Bent Over Dumbbell Front Raises 1 15 00:20 No Superset WATCH
to the bottom of an RDL).

Exercise #12: Flat Dumbbell Press Eyes Closed 1 12 00:30 No Superset Perform 1 max set to failure See Notes

Exercise #13: Bent Over Barbell Row Eyes Closed 1 12 00:30 No Superset Perform 1 max set to failure WATCH

Perform plank on hands instead of forearms (similar to the top of a

Exercise #14: 1 Minute Plank Hold (On Hands) 1 1 (01:00) 00:30 No Superset See Notes
pushup positioning)

NOTES FOR DAY #2

Focus on using loads that would allow for several extra repetitions per set. No sets are taken to failure unless otherwise indicated. For example, if performing a set of 5 reps, choose a load that would allow 6-7 maximal repetitions.
Perform 1-3 warmup sets of the first several exercises for the workout. Also perform 5-10 minutes of light warmup cardio if needed (bike, treadmill, etc.). Each week try to increase the loads by 2-5% or 1 repetition if possible. Perform
movements as eccentric isometrics (slow negative, pause 2-5 sec at the stretched position, explosive lifting phase, pause at the contracted position, repeat).

Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate which exercises are grouped together, therefor be sure to pair up exercises as modified supersets/complex sets.
For example, during upper body portions, back rows and chest presses are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter would do the first row, rest for the allotted time,
perform the chest press, rest the allotted time, then repeat this circuit for the desired number of sets before moving to the next circuit.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
FEMALE FITNESS ROUTINE
Dr. Joel Seedman, PhD

DAY #3
STEADY STATE CARDIO, FAT LOSS, AND ACTIVE RECOVERY

EXERCISE SETS REPS REST NOTES VIDEO TUTORIAL

Exercise #1: Low Intensity Interval Cardio 1 1 (30:00) N/A Jog 1 Minute, Walk 2 Minutes, Repeat 10x for total of 30 minutes See Notes

Exercise #2: Elliptical Steady State Pace 1 1 (15:00) N/A Go 60-70% max heart rate for 10-15 minutes See Notes

Focus on opening up shoulders, chest, and hips. This is an excellent drill for increasing rotational
Exercise #3: Standing Windmill 3 8 (4 Per Side) 00:30 WATCH
mobility and flexibility. Perform 4 reps per side (8 total).

NOTES FOR DAY #3

This day is designed to improve recovery. Keep the intensity low to moderate on all exercises.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
FEMALE FITNESS ROUTINE
Dr. Joel Seedman, PhD

DAY #4
FULL BODY FITNESS AND MUSCULAR TONING

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

1 (00:30) for
Exercise #1: Single Leg Stand Eyes Closed 3 00:15 Superset: #1, #2, #3, #4 For each set hold each side for 30 seconds (total of 1' per set) WATCH
Each Side

Exercise #2: Hanging Dumbbell Squat 3 8-10 00:30 Superset: #1, #2, #3, #4 See Video Tutorial WATCH

1 (00:15) for
Exercise #3: Single Arm Plank 3 00:15 Superset: #1, #2, #3, #4 Hold each side for 15 seconds WATCH
Each Side

Exercise #4: Jump Squats with Hanging Dumbbell or Kettlebell 2 5 00:20 Superset: #1, #2, #3, #4 See Video Tutorial WATCH

Exercise #5: 1 Minute Max Effort on Seated Bike 1 1 (01:00) 00:45 No Superset Perform max effort on any seated bike for 1 minute See Notes

Exercise #6: Incline Dumbbell Press 3 6-8 00:30 Superset: #6, #7, #8 See Video Tutorial WATCH

Exercise #7: One Arm Dumbbell Row 3 6-8 00:15 Superset: #6, #7, #8 See Video Tutorial WATCH

Exercise #8: Dumbbell Bulgarian Squats 3 5-7 00:30 Superset: #6, #7, #8 See Video Tutorial WATCH

Perform a standard burpee without actually lowering your body into the bottom
Exercise #9: 20 Burpees (without pushup) in as Little Time as of a pushup. Hit 20 reps in as little time as possible even if it requires taking
1 20 00:30 No Superset WATCH
Possible several breaks in between. The goal is to maximize cardiovascular and
conditioning response.

Exercise #10: Single Leg Ball Bridge 3 10 00:20 Superset: #10 and #11 Each set perform 10 reps per leg WATCH

Exercise #11: Kettlebell Swings 3 15 00:30 Superset: #10 and #11 See Video Tutorial WATCH

Exercise #12: 1 Minute Max Effort on Elliptical 1 1 (01:00) N/A No Superset Perform max effort on an elliptical for 1 minute See Notes

Exercise #13: Overhand Lat Pulldown 2-3 7 00:30 Superset: #13 and #14 See Video Tutorial WATCH

Exercise #14: Standing Dumbbell Press 2-3 5-6 00:30 Superset: #13 and #14 See Video Tutorial WATCH

Exercise #15: Incline Treadmill High Intensity Interval Walk 1 1 (08:00) N/A No Superset Walk 1 minute max pace, 1 minute slow (repeat 4x for a total of 8 minutes) See Notes

Exercise #16: Steady State Incline Treadmill Walk 1 1 (15:00) N/A No Superset Walk at moderate intensity) for 15 minutes See Notes

NOTES FOR DAY #4

Focus on using loads that would allow for several extra repetitions per set. No sets are taken to failure unless otherwise indicated. For example, if performing a set of 5 reps, choose a load that would allow 6-7 maximal repetitions. Perform 1-3 warmup
sets of the first several exercises for the workout. Also perform 5-10 minutes of light warmup cardio if needed (bike, treadmill, etc.). Each week try to increase the loads by 2-5% or 1 repetition if possible. Perform movements as eccentric isometrics
(slow negative, pause 2-5 sec at the stretched position, explosive lifting phase, pause at the contracted position, repeat). Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate which
exercises are grouped together, therefor be sure to pair up exercises as modified supersets/complex sets. For example, during upper body portions, back rows and chest presses are typically paired together. This allows maximal muscle activation,
force production, and time efficiency. The lifter would do the first row, rest for the allotted time, perform the chest press, rest the allotted time, then repeat this circuit for the desired number of sets before moving to the next circuit.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
FEMALE FITNESS ROUTINE
Dr. Joel Seedman, PhD

DAY #5
HIGH INTENSITY CARDIO & FAT LOSS

EXERCISE SETS REPS REST NOTES VIDEO TUTORIAL

Exercise #1: Elliptical High Intensity Intervals 1 1 (04:00) N/A Go 10 seconds at max intensity followed by 10 seconds at an easy pace (repeat for 4 minutes) See Notes

Exercise #2: 1 Minute Plank Hold 1 1 (01:00) 00:30 Perform with bodyweight only WATCH

Exercise #3: Incline Treadmill Intervals 1 1 (20:00) N/A Jog 1 minute then walk at a brisk pace for 1 Minute ( Repeat 10x for 20 minutes total) See Notes

Exercise #4: 1 Minute Plank Hold 1 1 (01:00) 00:30 Perform with bodyweight only WATCH

Exercise #5: Stationary Bike High Intensity Intervals 1 1 (04:00) N/A Go 10 seconds at max intensity followed by 10 seconds at an easy pace (repeat for 4 minutes) See Notes

Exercise #6: 1 Minute Plank Hold 1 1 (01:00) N/A Perform with bodyweight only WATCH

NOTES FOR DAY #5

Use maximal effort on the high intensity cardio intervals. This will spike the metabolism ultimately leading to greater fat l oss.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
FEMALE FITNESS ROUTINE
Dr. Joel Seedman, PhD

DAY #6
FULL BODY FITNESS AND BODY COMPOSITION MANAGEMENT

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Exercise #1: Bodyweight Jump Squats 1 10 00:10 Superset: #1, #2, #3, #4 This can be performed with or without the jump portion WATCH

Exercise #2: 30 Second Plank Hold 1 1 (00:30) 00:10 Superset: #1, #2, #3, #4 Can use bodyweight or additional weight depending on your overall ab strength development WATCH

Exercise #3: Underhand Lat Pulldown (1 warmup set) 1 6-7 00:10 Superset: #1, #2, #3, #4 See Video Tutorial WATCH

Come to the top of a pushup and lower yourself slowly. Pause at the bottom then collapse to
the floor with your knees touching down and repeat the process from the top. In other words
Exercise #4: Negative Pushup 3 3-5 01:00 Superset: #1, #2, #3, #4 WATCH
you are not pressing yourself back to the top but instead accentuating the lower phase and
the pause at the bottom.

Similar to the pushup above we'll be focused primarily on the lowering phase. Start by placing
Exercise #5: Negative Pullups/Chin-Ups (Underhand or Neutral
3 3-5 01:00 No Superset a bench under a pullup bar that allows you to jump to the top position. Hold this position WATCH
Grip)
several seconds then slowly lower yourself back to the bottom and repeat.

Exercise #6: Barbell Bulgarian Squats 3 5-7 00:30 Superset: #6, #7, #8 See Video Tutorial WATCH

Hold each jump/landing for 5-10 seconds before starting the next one. Focus on getting max
Exercise #7: Single Leg Hop and Hold Eyes Closed 3 4 00:30 Superset: #6, #7, #8 WATCH
height and stabilizing your body. Perform eyes closed if possible.

Exercise #8: Quadruped Plank 3 3 00:30 Superset: #6, #7, #8 Perform 3 reps per side (6 total per set) and hold each at least 5-10 seconds. WATCH

Exercise #9: Goblet Squat 3 7 00:30 No Superset See Video Tutorial WATCH

Exercise #10: Standing Cable Row with Rope 3 10 00:15 Superset: #10 and #11 See Video Tutorial WATCH

Exercise #11: Kneeling Overhead Dumbbell Press 3 5-6 00:30 Superset: #10 and #11 See Video Tutorial WATCH

Exercise #12: Dumbbell RDL's 2-3 4 00:30 No Superset For each RDL perform 2 rows. Perform 4 RDL's and 8 rows per leg then switch WATCH

Exercise #13: Ball Leg Curl 2-3 12-15 00:15 Superset: #13 and #14 See Video Tutorial WATCH

Sprint approximately 100 yards or 20 seconds, walk back to starting position or walk 40
Exercise #14: 100 Meter Sprints (or 20 second max effort
1 1 (06:00) N/A Superset: #13 and #14 seconds, repeat 6x. Ideally this should be performed on grass, an open field, or long See Notes
sprint) perform 1 every minute, 6x for a total of 6 minutes
sidewalk, however treadmill will suffice.

Exercise #15: Brisk Walk (15 minutes at faster pace) 1 1 (15:00) N/A No Superset Walk at a speed of 4.0-5.0 and an incline of 2.5-10.0 See Notes

NOTES FOR DAY #6

Focus on using loads that would allow for several extra repetitions per set. No sets are taken to failure unless otherwise indicated. For example, if performing a set of 5 reps, choose a load that would allow 6-7 maximal repetitions. Perform 1-3 warmup sets of the
first several exercises for the workout. Also perform 5-10 minutes of light warmup cardio if needed (bike, treadmill, etc.). Each week try to increase the loads by 2-5% or 1 repetition if possible. Perform movements as eccentric isometrics (slow negative, pause 2-5
sec at the stretched position, explosive lifting phase, pause at the contracted position, repeat). Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate which exercises are grouped together, therefor
be sure to pair up exercises as modified supersets/complex sets. For example, during upper body portions, back rows and chest presses are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter would do
the first row, rest for the allotted time, perform the chest press, rest the allotted time, then repeat this circuit for the desired number of sets before moving to the next circuit.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
FEMALE FITNESS ROUTINE
Dr. Joel Seedman, PhD

DAY #7
ACTIVE REST & RECOVERY

Walk outdoors or on a treadmill at leisurely pace (speed of 3.5-4.5 and incline of 2.5-10.0). Accumulate 20-30 minutes by the end of the day.

Get some rest - you earned it!

NOTES FOR DAY #7

This is a complete recovery day. Just stay active by walking and accumulating at least 20 minutes total (leisure pace).

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD

EXERCISE LOG
EXERCISE WEIGHT REPS SETS REST NOTES

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD

EXERCISE LOG
EXERCISE WEIGHT REPS SETS REST NOTES

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 T
UTORI
ALS
SEEADDI
TIONALT
EACHI
NGS

AHPOF
FICI
ALWEBSI
TE YOUT
UBECHANNEL

CL
ICKHERE CL
ICKHERE

F
OR ADDI
TIONAL VI
DEO T
UTORI
ALS,ART
ICL
ETEACHI
NGS,EXERCI
SE SUBST
ITUT
ES,AND
MOVEMENTVARI
ATI
ONSPL
EASEVI
SITAHPʼ
SOF
FICI
ALWEBSI
TEORAHPʼ
SYOUT
UBECHANNEL
BONUS
YOURF
REEPRODUCT
S

EXT
RA
BONUS
YOURF
REEPRODUCT
 ADVANCED HUMAN PERFORMANCE
UPPER BODY WORKOUT TEMPLATE
Dr. Joel Seedman, PhD

UPPER BODY BLAST

HOLISTIC UPPER BODY WORKOUT TEMPLATE

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***
EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Vertical Pull of your choice such as lat

4 3-6 01:00 Superset: #1, #2, #3
pulldowns, pull-ups, etc.

Exercise #2: Any Vertical Press of your choice such as any

4 2-5 01:00 Superset: #1, #2, #3
overhead press variation

Exercise #3: Any Upper Body Explosive Movement such as

Medicine Ball Throws or Upper Body Plyometrics or Explosive 3 5-6 00:45 Superset: #1, #2, #3
Overhead Pressing Movements

Exercise #4: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 4 4-6 00:45 Superset: #4 and #5
back (bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 4 3-6 01:00 Superset: #4 and #5
pushups, etc.)

Exercise #6: Lying Dumbbell or Kettlebell Pullover 2 6-8 00:45 Superset: #6 and #7

Exercise #7: Any Loaded Carry (i.e. Farmers walk or suitcase

2 50 00:45 Superset: #6 and #7
carry)

Exercise #8: Any Lateral Raise for the side deltoids 2 12-15 00:30 Superset: #8 and #9

Exercise #9: Any Rear Delt Exercise 2 12-15 00:30 Superset: #8 and #9

Exercise #10: Any Bicep Exercise 3 6, 10 00:30 Superset: #10 and #11

Exercise #11: Any Tricep Isolation Exercise 3 8, 10 00:30 Superset: #10 and #11

Exercise #12: One high rep set of any machine or cable row
12-20
(choose a weight that allows you to perform 12-20 reps to 1 00:30 No Superset
(To Failure)
failure)

Exercise #13: Any bodyweight pushup or bodyweight dip to

failure (can also use assisted machine if bodyweight 1 To Failure 00:30 No Superset
movements are not feasible)

Exercise #14: Any plank variation (bodyweight or weighted)

1 To Failure 00:30 No Superset
to failure

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

BONUS
YOURF
REEPRODUCT
 ADVANCED HUMAN PERFORMANCE
LOWER BODY WORKOUT TEMPLATE
Dr. Joel Seedman, PhD

LOWER BODY BLOWOUT

COMPLETE LOWER BODY WORKOUT TEMPLATE

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***
EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

3-4 3-4 00:30 Superset: #1 and #2
Jumps, or Plyometrics

Exercise #2: Any Squat or Deadlift Variation 5 3, 4, 4, 5, 8 00:45 Superset: #1 and #2

Exercise #3: Any Hip Hinge exercise of your choice including

3 4-6 01:00 Superset: #3 and #4
any RDL variation, good morning, kettlebell swings, etc.

Exercise #4: Any Stride or Lunge Variation including any split

3 5-7 00:45 Superset: #3 and #4
squat, lunge, or Bulgarian squat variation

Exercise #5: Any Leg Press 2 12-20 00:45 Superset: #5, #6, #7, #8

Exercise #6: Leg Extensions 2 10, 20 00:45 Superset: #5, #6, #7, #8

Exercise #7: Any Glute Bridge Variation 2 12-12 01:00 Superset: #5, #6, #7, #8

Exercise #8: Leg Curl on Machine or Swiss Ball 1 12-15 01:00 Superset: #5, #6, #7, #8

Exercise #9: Any Calve Exercise 3 12-20 01:00 No Superset

Exercise #10: Side Plank Windmill on Hand with Top Leg

2 1 00:30 Superset: #10, #11, #12
Elevated

Exercise #11: Single Leg Planks 2 1 (00:20) 00:30 Superset: #10, #11, #12

Exercise #12 (Optional): Side Lunges with Barbell,

2 5-7 00:30 Superset: #10, #11, #12
Dumbbells, or Kettlebells

Exercise #13 (Optional Finisher): 60 seconds of continuous

work with one of the following - wall sit, walking lunges, 1 1 (01:00) N/A No Superset
bodyweight squats, bodyweight squat hold, or sled push

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

BONUS
YOURF
REEPRODUCT
 ADVANCED HUMAN PERFORMANCE
CORE STABILIZATION & ABDOMINAL BLITZ ROUTINE
Dr. Joel Seedman, PhD

ADVANCED CORE ROUTINE

IMPROVE CORE STRENGTH, LOW BACK HEALTH, ABDOMINAL APPEARANCE, & SPINAL STABILITY

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Keep straight line from head to foot while extending opposite arm and opposite leg. Hold each rep 5
Exercise #1: Quadruped Bird Dog on Bench 3 5 per side 00:30 Superset: #1 and #2
seconds or until reaching full control.
WATCH

2-3 for per side Keep chest out with tall hips and stomach in throughout. Perform a 15 second hold on the left side and a 15
plus 1 standard second hold on your right side (repeat for 2-3 continuous times during each set). After completing your 2-3
Exercise #2: Single arm Plank 3
plank (see
1:30-2:00 Superset: #1 and #2
cycles of single arm planks immediately go into a standard double arm plank for 30 seconds. Total set time
WATCH
notes) should be 1:30 to 2:00. Suck your lower stomach in throughout the entire set for greatest activation.

Exercise #3: Pallof Press 3 7 per side 00:45 Superset: #3 and #4 Hold each rep for 3-5 seconds with core braced throughout WATCH

Once you're able to achieve proper position try lifting the top leg as shown in video. Keep hips tall and
Exercise #4: Windmill Plank 3 30 sec per side 00:45 Superset: #3 and #4
pushed forward throughout with chest out.
WATCH

Don't let hips sag, pull stomach in throughout, don't overstretch. Hold each rep in the eccentric isometric
Exercise #5: Ab Wheel Rollout with Eccentric Isometric Holds 3 8 00:45 Superset: #5 and #6
position for 3-4 seconds.
WATCH

Exercise #6: Hanging Leg Raises from Pullup Bar 3 10 1:00 Superset: #5 and #6 Raise legs to height of upper thighs or hips without swinging or using momentum WATCH

Exercise #7: Dead-Bug Holds 2 6 per side 00:30 Superset: #7 and #8 Keep low back pressed into ground throughout by keeping core braced. Hold each position 3-5 seconds. WATCH

Exercise #8: Stretched Plank on Ball 2 Max Effort 00:45 Superset: #7 and #8 Walk your feet back as far as possible to produce the largest stretch your body can hold for max time WATCH

NOTES FOR CORE BLITZ ROUTINE

This core routine is designed to be implemented either on non-strength training days such as before or after cardio or after intense training days as an additional part of your workout routine. Focus on maintaining proper spinal alignment and posture throughout. Brace abs tight
without over arching the low back.

Once you can achieve all reps and sets, increase the intensity by decreasing rest periods, increasing the number of reps, or by increasing the load (i.e. weighted plank with plate on back).

This core and ab routine (or similar routine) can be performed 2-3x per week in conjunction with the training routine of your choice.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

PRODUCT
ADDI
TI
S
ONALAHPPROGRAMS
PRODUCT
S ADDI
TIONALAHPPROGRAMS

T
RAI
NING T
EMPL
ATES ADVANCED6DAYSPL
IT

L
EARN MORE L
EARN MORE

4DAYSPL
IT 3DAYSPL
IT

L
EARN MORE L
EARN MORE

MONST
ERMASS NEUROMUSCUL
ARST
ABI
LIZAT
ION

L
EARN MORE L
EARN MORE
PRODUCT
S ADDI
TIONALAHPPROGRAMS

F
ITNESS&HEAL
TH BODYWEI
GHTROUT
INE

L
EARN MORE L
EARN MORE

F
EMAL
EFI
TNESS BEGI
NNERPROGRAM

L
EARN MORE L
EARN MORE

SPEED&POWER BACKREST
ORAT
ION

L
EARN MORE L
EARN MORE
PRODUCT
S
SEEMOREPRODUCT
SAT

CL
ICKHERE
CONT
ACT
1 AUT
HOR&AHPF
OUNDER:Dr
.JoelSeedman,PhD

2 PHONE:+1.
678.
902.
2477

3 WEBSI
TE:www.
Adv
anc
edHumanPer
for
manc
e.c
om

4 EMAI
L:I
nfo@Adv
anc
edHumanPer
for
manc
e.c
om

ADVANCEDHUMANPERFORMANCE

Co
pyr
igh
t©2
015Ad
van
cedHu
manPe
rfo
rma
nce(
AHP)
.Al
lri
ght
sre
ser
ved
.