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The Leading Man Strength Program - Act One
Before We Begin
Copyright Notice / Legal Disclaimer
Dan's Personal Message - How to Use the Program
A. "Get Into Character" - Preparation - The Leading Man Strength Method Part A
Program Overview: How it works (2:57)
Basics 1 - "Props" - Equipment Needs
Basics 2 - "Script" - The Workout Plan
Basics 3 - "Study Your Character" - B is for Bodyweight (2:34)
Basics 4: "First Rehearsals" - Getting Started
B. "Rehearse the Scene" - The Workout - The Leading Man Strength Method Part B
Intro to the Full Rotation of Workouts A, B, and C.
Weight Training Prep 1: RPT - Reverse Pyramid Training (9:23)
Weight Training Prep 2: Rest-Pause Training (2:00)
Workout A (1:43)
Workout B
Workout C (2:44)
"Take Five" - Deload on Week 4 (4:22)
Workout Note 1: Cardio (3:16)
Workout Note 2: Clearing the Hurdle of Plateaus (4:40)
C. "Run the Scene" - see a full mastery-level workout in compressed time
Full Workout B at Mastery Level (15:18)
D. "Get Pumped for your First Rehearsal" - set your bodyweight level
First Attempt at Workout B - All Progression Level 1s
Hollow Body Level 1: Bent Hollow Body Hold (1:20)
Plank Level 1: Scap Shrugs (1:17)
Side Plank Level 1: Seated Russian Twists (1:38)
Pull-up Level 1: Standing Row (1:57)
Pushup/Dip Level 1: Incline Pushup (1:12)
Core Crunch Level 1: Tuck Up (1:37)
Single Leg Squat Level 1: Full Squat (2:10)
Archive 1: The Warm Up
Warm Up Intro
Joint Circles (1:17)
Shoulder Dislocates (2:05)
J-Curls (1:41)
7-Way Hips (1:21)
Glute Bridge (1:06)
Animal Movements (2:18)
Archive 2. Bodyweight: Hollow Body Progression & Mobility
Level 1 - Bent Hollow Body Hold (0:38)
Level 2 - Bent Hollow Body Rocks (0:44)
Level 3 - Straddle Hollow Body Hold (0:27)
Level 4 - Straddle Hollow Body Rocks (0:29)
Level 5 and Beyond - Check out Act 2!
Paired Mobility for Hollow Body Progression (2:36)
Archive 3. Bodyweight: Plank Progression & Mobility
Level 1 - Scap Shrugs (0:30)
Level 2 - Forearm Plank (0:38)
Level 3 - Plank (0:41)
Level 4 - Single Arm Plank (0:39)
Level 5 and Beyond - Check out Act 2!
Paired Mobility for Plank Progression (3:32)
Archive 4. Bodyweight: Side Plank Progression & Mobility
Level 1 - Seated Russian Twists (0:33)
Level 2 - Side Plank Elbow Twists (0:36)
Level 3 - Side Plank Arches (0:30)
Level 4 and Beyond - Check out Act 2!
Paired Mobility for Side Plank Progression (3:07)
Archive 5. Bodyweight: Pull Up Progression & Mobility
Level 1 - Standing Row (1:02)
Level 2 - Elevated Row (0:48)
Level 3 - Split Arm Row (0:49)
Level 4 - Hinge Row (0:45)
Level 5 and Beyond - Check out Act 2!
Paired Mobility for Pull Up Progression (3:32)
Archive 6. Bodyweight: Pushup/Dip Progression & Mobility
Level 1 - Incline Pushup (0:42)
Level 2 - Pushup (0:48)
Level 3 - Diamond Pushups (1:07)
Level 4 - Leaning Forward Pushup (0:49)
Level 5 and Beyond - Check out Act 2!
Paired Mobility for Pushup/Dip Progression (3:21)
Archive 7. Bodyweight: Core Crunch Progression & Mobility
Level 1 - Tuck Up (0:34)
Level 2 - Straddle Up (0:30)
Level 3 - V-Up (0:26)
Level 4 and Beyond - Check out Act 2!
Paired Mobility for Core Crunch Progression (1:52)
Archive 8. Bodyweight: Single-Leg Squat Progression & Mobility
Level 1 - Full Squat (0:49)
Level 2 - Rolling Squat (0:44)
Level 3 - Side to Side Squats (0:41)
Level 4 - Low Side to Side Squats (0:49)
Level 5 and Beyond - Check out Act 2!
Paired Mobility for Single Leg Squat Progression (6:56)
Archive 9. Weighted: Back Exercises
Chin Up / Pull Up / Neutral Grip Up (1:22)
One-Arm Bent Over Row (1:08)
Archive 10. Weighted: Shoulder Exercises
Standing Shoulder Press (0:59)
Seated Shoulder Press Variations (1:14)
Z-Press (1:17)
Lateral Raises (1:08)
Wolverines (1:40)
Bodyweight: Pike Pushup Variations (1:23)
Archive 11. Weighted: Chest Exercises
Incline Barbell Chest Press (0:49)
Incline Dumbbell Chest Press (0:53)
Flat Bench Chest Press (1:25)
Dips (0:44)
Bodyweight: Pushup Variations (2:05)
Archive 12. Weighted: Arm Exercises
Standing Bicep Curls (1:20)
Standing Hammer Curls (1:04)
Incline Bicep Curls (0:46)
Reverse Incline Bicep Curls (0:33)
Archive 13. Weighted: Leg Exercises
Foot Elevated Split Squats (1:05)
Conventional Deadlift (1:03)
Sumo Deadlift (1:14)
Romanian Deadlift (1:11)
Single-Leg RDL (1:25)
Forward / Reverse Lunges (1:35)
Step Ups (1:34)
Goblet / Front Squat (1:00)
Archive 14. Stretching and Mobility
Wrist Stretches and Preparation (2:55)
Squat Hip Openers (2:28)
More Stretching and Mobility Tutorials - Coming Soon!
Plank Level 1: Scap Shrugs
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