GET WRIGHT GYM TRAINING
40 compact pdf body weight and strength workouts for anywhere you train...
P A U L W R I G H T . L I F E
PAUL WRIGHT GET WRIGHT TRAINING
I developed a system of movement that has benefited the foundations of my health after multiple knee surgeries and countless amounts of injuries over the years. This system involves the mindset of training for life and not seasons. Doing less, and not more, and taking the small steps, CONSISTENTLY over time. Thats what you will be exposed to inside! The tools to make sure you do what your body NEEDS so that month after month you can develop a foundation of movement where you can always be in a position to optimize your body and see whats next!
PAUL@PAULWRIGHT.LIFE -3-
WHATS INSIDE...
WARM UPS/FINISHERS/BREATH WORK NAVIGATE THE GYM!
STRUCTURE (LESS IS MORE!!!)
FUNCTIONAL VARIETY
DETAILED DESCRIPTIVE WORKOUTS COACHING EDUCATION KNOWLEDGE
THE FLOW FOR EVERY WORKOUT...
1
PRIME THE BODY
Low impact exercises that are meant to lubricate joints and bring awareness to the muscles and joints that are going to be used
WARM UP
You will always get “warm” before you train. The body and mind need to be fully alert before the focused work starts!
2
SUPER SETS + TRI SETS + REST
Expect to do 6-8 focused exercises per session with 2-3 being the main “moves” or “lifts” of that day
3
4
FINISHERS
These are moments in sessions outside of the previous sets to test strength, power, or endurance one more time
5BREATH WORK
Reminders to always take 4-5 minutes after stressful training to sit still and simply breath
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PAGE FLOW...
SECTION I
20 FOUNDATIONAL BODY WEIGHT WORKOUTS
SECTION II PAGE 15
20 FOUNDATIONAL STRENGTH WORKOUTS
SECTION III PAGE 35
20 BODY WEIGHT WORKOUTS
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FOUNDATIONAL BODYWEIGHT TRAINING
P A U L W R I G H T . L I F E 1 -5-
E C T I O N
S
1 Reps/Duration 3 minutes or 5-7 minutes Sets/Rounds 6-7 deep inhales and exhales Do not rush reps on floor Move with intent with high knees. None Rest when needed but try to keep jumping or walking the whole time 1 ROUND Active Elevated Pigeon 60-90 secs each side Down dog to runners lunge 60-90 secs Prone Sweep 60-90 secs Exercise Jump rope or backwards walking Exercise Dead bug crunch + Marching Glute Bridge + 3 high knees to low squat Equipment Equipment 4 TRISETS WARM UP TRISET #1 TRISET #2 SUPERSET #3 FINISHER BREATHING/ COOL DOWN Sets/Rounds Rest/Tips Call or text me on Whatsapp with any questions at anytime +1-925-212-1158 www paulwright life @thatgetwright FOUNDATIONAL BODYWEIGHT TRAINING Hollow Body Roll + Down dog to toe touch + Gallop to lateral lunge Sprawl Intentional deep breathing Exercise Exercise Exercise Exercise Reps/Duration Reps/Duration Reps/Duration Reps/Duration Equipment Equipment Equipment Rest/Tips Rest/Tips Rest/Tips Rest/Tips Rest/Tips Sets/Rounds Sets/Rounds Sets/Rounds 3 TRISETS Jump rope or None PRE WORKOUT PRIMERS + OPENERS Exercise Exercise Exercise Exercise Exercise 3 SUPERSETS 1 SETS 1 None 45-60 secs 3x + 20 reps 3x + 45-60 secs 3x 6-7 deep inhales and exhales. Manageable but heavy weight on cable, progress set to set Push up to low squat + Butt Kicks 45-60 secs 3x + 30-45 secs 3x None 6-7 deep inhales and exhales Connect to hammys in butt kicks 50 reps Try to go for 10 reps before stopping Slow it down and walk if needed but try to keep the same intent and velocity for each rep until the end Sets/Rounds Reps/Duration Equipment 3-4 minutes NONE! Stay still and breath or breath and stretch to help your system start the recovery process 16 - 14 - 12 - 16 + 20 - 16 -16 - 12 + 45-60 secs 4x Standing hip circles 60-90 secs Cat Cow 60-90 secs None
FOUNDATIONAL RESISTANCE TRAINING
R E A L L Y G R E A T S I T E . C O M 2 -5S E C T I O N
LOWER BODY MOBILITY TRAINING
R E A L L Y G R E A T S I T E . C O M 3 -5S E C T I O N
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