Buns, Guns and ABdomination by Rog Law Fitness | Workout Video

Hey everyone,

Today I have another guest workout for you! Roger Lawson has fast become a great friend in the last couple of months and I know you will all instantly fall in love with his energy, enthusiasm and humour! He is also one of the most generous and selfless people I know, so give him a very warm welcome here!

Actually, a few weeks back I set Rog a challenge as part of his “I Must Break You” Series – to complete my Super Variety Kettlebell Workout that I posted here at the end of June. Rog’s attempt can be seen here. It should be noted that they did it totally backward and had intervals of 15 secs effort and 45 rest, instead of the other way around (cheaters! haha). In October, Rog is visiting Ireland for a week and will hanging out with me here in Belfast. So justice will be served, I have challenged him to a rematch … and he graciously accepted! Well, he can hardly come to the myomytv studio and NOT do a workout for you all 😉

Now, I will hand over to Rog and I’ll let him introduce today’s workout: AND CHECK OUT MY STUPID ATTEMPT TO BE COOL AT THE END! LOL – Rog dared me to say swagger … and it flopped 🙁

The Workout (Rated: Advanced)

A1) Explosive Glute Bridge (thrust so hard that the bar leaves your hips) – 1 x 5
A2) Glute Bridge Booty Pump (lockout, drop an inch or two, lock out, repeat) – 1 x 20
A3) Standing Band Hip Thrust – 1 x 30

B1) Rack Assisted 1 Arm Chin Up (the higher your arm on the rack, the more help you’ll get when you pull) – 1 x 3-5 each arm
B2) Eccentric Focused Chin Ups (minimum 5 seconds lowering on each rep; explode up)- 1 x 5-10
B3) Explosive Chin Ups (minimize the lowering; explode up) – 1 x 5-10

C1) Band Glute Rotations – 1 to 2 x 10 each cheek
C2) Push Up Lean/Push Up/Push Back Combo – 2 x 1/3/3
(1 push up lean each arm, 3 push ups & 3 push backs – repeat 2x for one set)

D) Deadlift + Pendlay Row Combo – 2 x 10/5
10 reps on the deadlift, and 5 reps on the row – choosing a heavy enough weight for the row to be a challenge. Return the bar to the floor with each rep.

E1) Kneeling Ab Wheel Rollout – 2 x 8-10
E2) 1 ½ Dumbbell Hammer Curl – 2 x 8-10

F1) Dragon Flag (straight legs = harder; bent knees = easier) – 2 x 3-5
Go down only as far as you can keep a neutral spine – KEEP YOUR BUTT SQUEEZED!
F2) Tire Slams (slam as if you were trying to break the world in half) – 2 x 5

Cheers all,

~ Rog

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Whether you do the whole workout, take ideas from it, or just watch (Rog’s glutes) in amazement you will be entertained!!

It’s refreshing to watch such great energy and form all in one place.

Thanks Rog 😀

See you all soon!

  • August 15, 2012

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