Open Gym

CONDITIONING FOCUSED LIFT (2/13/2025)

• A high intensity primarily upper body day to help build your strength and muscular endurance. Little to no rest with a four round round count per each circuit. Choose comfortable weights to start as each round you’ll want to increase by 5 - 10lbs. For example, the OH Press circuit began at 65lbs for rd. 1, 75lbs for rd. 2, 85lbs for rd. 3 and 95lbs for the final round

Program:

1a. 4 x 15 Rep OH Barbell Press (65 | 75 | 85 | 95lbs

1b. 4 x 15 Cal Assault Bike Erg

• 45 - 60 Sec Rest

2a. 4 x 12,10,8,6 Rep Bi to Unilateral DB Shoulder Press (25 | 35 | 45 | 55lbs)

2b. 4 x 12 Rep Skierg

• 45 - 60 Sec Rest

3a. 4 x 12 Rep Lateral Arm Raises (5 | 7.5 | 10 | 12.5lbs)

3b. 4 x 10 Rep Wall Drag Curls (15 | 20 | 25 | 30lbs)

3c. 4 x 10 Rep Wall Drag Hammer Curls (15 | 20 | 25 | 30lbs)

3d. 4 x 1 Rep Forearm Rollouts (THEE WORST)

SIMPLE CARDIO (2/5/2025)

• A simple running circuit that can be easily molded to fit your fitness needs. With intervals as short as 30 seconds to as high as 2 minutes.

Program:

Today was a 3 mile run broken up into different movement paterns ranging from 30 second sprints, 45 second lateral and reverse runs and 1 - 2 minute standard or uptempo runs until my target distance was hit. Walks can also be added in if necessary depending on your fitness level.

DYNAMIC WARMUP (6/21/24)

The second first part of my dynamic warmup i have a majority of my clients do to start off their session. This portion is a variation of the “World’s Greatest Stretch” for mobility after their bodies have been warmed up a decent amount. Each pose will be held for 5 - 10 seconds, 2 - 3 full rounds on each side depending on the day. In total both portions of these dynamic warmups shouldn’t take any longer than 7 - 8 mins.

This variation of the “World’s Greatest Stretch” is 10 exercises done back to back. Work one side of the body first starting from the “Twisting Lizard” pose, before switching sides. The movements in sequence are.

Program:

• Squat into Crawlout

• Upward Facing Dog

• 5 Twisting Lizards Pulses (Internal)

• External Twisting Lizard

• Lizard Pose

• Twisted Half Lizard

• Kneeling Single Leg Quad Pull

• Kneeling Single Leg Hamstring Stretch

• Crawl Back into Deep Squat

• Push Knees Outward with Elbows

• Reset

• Repeat for Other Side of Body

DYNAMIC WARMUP (6/15/24)

A snippet of the first part of my dynamic warmup i have a lot of my guys/girls do to start off their session. Designed to warm the whole body and act as almost a first round to their first circuit of the day. I’ll upload the mobility portion of the warmup in a day or two.

The whole dynamic portion is 4 exercises, done back to back totalling up to 3 minutes and 20 seconds. The four movements are Jumping Jacks first, Seal Jacks second, Drop Squats third and a Crawlout to Pushup last. Each will be done for 30 seconds the first round and 20 seconds each the second.

Program:

• Jumping Jacks - 30 Sec

• Seal Jacks - 30 Sec

• Drop Squats - 30 Sec

• Crawlout to Pushups - 30 Sec

• Jumping Jacks - 20 Sec

• Seal Jacks - 20 Sec

• Drop Squats - 20 Sec

• Crawlout to Pushups - 20 Sec

TOTAL BODY STRENGTH & CONDITIONING (6/12/2024)

• A total body circuit geared towards total body strength and conditioning. Good prep for life as a firefighter as well with the constant up and down/ stop and go motion with little to no test. 10 - 12 reps for each movement

Program:

1a. 5 Min Stair Climb

2. 3 Rounds

2a. 10 - 12 Reps DB Thruster

2b. 10 - 12 Reps DB Front Squat

2c. 10 - 12 Reps Burpees

2d. 10 - 12 Reps Med Ball Slams

2e. 30 Sec Hill Sprint (Mine was at a 10 Grade/ 8 Speed)

This circuit can also be chopped up to work best for you. Another variation i like is the whole circuit combined where you instead of a 5 min stair climb substitute for a 1 minute stair climb and do 3 rounds of everything combined.

or

10 Min Stair Climb first.

The dumbbell/ med ball circuit second.

A 1 mile run after the circuit.

Whichever works best for you. Enjoy!

REFLEX BAR (5/24/2024)

• If boxing is a hobby for you like me one of the best pieces of equipment to invest in is a reflex bar. It’ll help with your defense, had eye coordination, dexterity, shoulder strength/ conditioning and more. Going for good prices on Amazon right now or support a local boxing gym and try one out there. Start off at 1 minute and try to build up to a couple full 3 minute rounds.

HAVE SOME FUN OUTSIDE (5/10/2024)

• As the weather warms up there’s going to be alot of outdoor activities to engage in. Try stepping out of your comfort zone and have some fun doing an outdoor activity you typically wouldn’t. One for me was hopping in a flying trapeze class at Hudson River Park. Mad fun and a good workout. Check em out at Pier 40 in Manhattan and at trapezeschool.com.

UPPER BODY CONDITIONING (4/26/2024)

• A quick circuit targeting biceps and triceps with good cardiac output that I enjoy in between runs at the firehouse. Keep your rest between rounds little to none. Your arms and lungs will both be on fire

Program:

4 Rounds

• 250 Meter Erg (or Roughly 15 Calories)

• 20 Rep Cable, EZ Bar or DB Curls

• 20 Rep Tricep Pushdowns, Extensions or DB Kickbacks

Weights for thr curls and Tricep extensions should be enough where its a challenge to hit 20 reps after the erg but not impossible.

TOTAL BODY S&C (4/12/2024)

• A total body circuit i’ve been frequenting lately for strength and conditioning. 10 reps all around for 6 rounds.

Program:

• 10 Rep Back Squats

• 10 Rep Step Out DB Cleans (5 Reps Per Side)

• 10 Rep Pullups

These 3 movements can all be regressed as well and substituted with DB front squats or bodyweight squats for the back squats. Step out squats or lateral lunges for the step out cleans. Lat pulldowns for the pullups

Conditioning (3/25/24)

One of my favorite conditioning circuits. Can be done with or without running.

Program:

15 Min AMRAP

• 20 Cal Seated Row

• 15 Cal Skiierg

• 10 Rep Push Press (Can Sub with Dumbbells or Kettlebells)

• 20 Cal Run (Or 250 to 300 Meters)

TRICEP FINISHER (3/4/2024)

An AMRAP (As Many Reps as Possible) finisher for any fitness level. Find a moderate weight for the cables and push yourself

Program:

• 8 - 10 Min AMRAP

• 8 - 10 Rep Bar or Box Dip Negatives (3 Seconds Down, 1 Second Up)

• 12 - 15 Rep Braided Rope Tricep Extensions

• 12 - 15 Rep Braided Rope Overhead Tricep

• *Weights, times and rep counts should all be relative to your fitness level

STAIRS (2/29/2024)

One of the simplest but most effective ways to get a great lower body and conditioning workout is walking stairs. Whenever i’m at the FDNY training academy i take atleast 15 mins before or after my workout to hit the 6 flights of stairs near the gym with the weight vests. Sometimes my whole workout is weighted stairs usually no more than an hr. Basically prep for life as a firefighter in NYC but give it a try when you get a chance and watch your heart spike as well as the lactic acid in your quads!

VIPR Bar Flip to Takeoff (2/15/2024)

A dynamic, multifaceted exercise to help in developing explosiveness, coordination and conditioning. Done by hockey, basketball, football, rugby and soccer players to help with lateral movements into sprints while simultaneously building dexterity. Can be done as a whole circuit itself or thrown into a circuit as a missing dynamic or conditioning piece

DYNAMIC MOBILITY WARMUP

Preferred by coaches and fitness professionals worldwide, a Dynamic Mobility Warmup is the A-Standard for warming up your muscles while increasing your body’s ability to move effectively. As opposed to the static stretching techniques in the past, a dynamic warmup is proven by research to increase blood flow, increase mobility and prevent injury at a higher percentage. Give these movements a try to open up your back, hip flexors and lower extremities prior to your next lower body day.

30 seconds each

2 reps each