armor. Make time to stretch.
Attention Inmate 10147-032: Orientation is complete
Report to Cell Block-A: The Bus Stop
Cell Block-A: The Bus Stop
The Bus Stop
All inmates pass through Cell Block-A after processing. We call it the Bus Stop. Until you prove yourself ready, Inmate, this is your housing unit.
Do you have any priors? Have you ever been locked up in a hardcore system like this before? If you have, then you’ll be out of Cell Block-A and on to your bunk in Cell Block-D, or what we like to call, Gladiator School, in no time.
To advance to Cell Block-D each inmate must:
Complete all exercises for each assigned day
Complete all exercises within the given rest period or less.
Complete all required sets within the required rep range.
Complete all exercises without dropping to a lower weight in order to complete sets.
After passing the above tests, advance to Cell Block-D
at your own risk.
All inmates must be housed in the Bus Stop for their first week. Remain under the protection of Cell Block-A for as many weeks as you need to develop mastery. If after your first week you deem yourself ready to advance to D-Block, move forward freely, Inmate. But advance with caution. Cell Block-D is home to killers and hard-core convicts. I advise that you take control of Cell Block-A before you advance. For how-to video demonstrations, see CONVICT FIT on social media platforms and YouTube.
The following rep, set, rest and cardio guidelines must be executed without fail in order to advance to Cell Block-D:
Cell Block-A: Mandatory Guidelines
Sets per exercise: 3
Rep Range per exercise: 12-15 Reps
Maximum Rest Between Sets: 45 seconds
Cardio: 5-10 minutes (On Cardio Days)
Advance to Cell Block-A: Day 1 Shoulders
Cell Block-A: Day 1 Shoulders
Standing Shoulder Press
Stack a barbell or dumbbells at shoulder height with your feet and hands slightly wider than shoulder-width apart. Bend your knees in an athletic position, ready to lift. Raise the weight into position and press.
Arnold Press
In a standing position, grip dumbbells at shoulder height with palms facing you, arms bent at 90 degrees. Feel your chest and shoulders flex to support the weight. Raise your arms while smoothly rotating your grip 180 degrees to reach the top of the lift. Reverse the motion on the way down.
Upright Row - Barbell
Stand with your feet slightly wider than shoulder-width apart and the barbell held comfortably in front of your body with a narrow grip. Raise the bar to just beneath your chin, bending at the elbows. Lower and repeat.
Shrugs
Grip a barbell or dumbbells slightly wider than shoulder-width. Keep your elbows nearly extended and lift, raising your shoulders, contracting your traps. Lower and repeat.
Y Shaped Lateral Raise
Stand with a pair of dumbbells gripped in front of your legs. Face the palms inward. Raise both dumbbells simultaneously spreading your arms upward and outward so that your body forms a “Y”. Lower to center and repeat.
Steering Wheels Plate Rotations
Grip both sides of a plate in front of your body. Lift the plate with extended arms directly in front of your chest. Turn the “wheel” all the way around to the left. Turn the “wheel” all the way around to the right. Return to center. Lower the weight back to the origin.
Cardio: Choose One
Focus on short bursts of intensity. Sprint then recover. 5-10 minutes total.
Treadmill
Track
Jump Rope
Shadow Box
Run Stairs
Mountain Climbers
Jumping Jacks
Burpees
Row Machine
Stationary Bicycle
Stair Stepper
Elliptical Machine
Cell Block-A: Day 2 Back
Deadlifts
Grip the bar with a double overhand grip. Bend with the hips and keep the knees back. Don’t let your knees cross in front of your toes. Keep shoulders back and chest lifted throughout the lift to maintain strong supported posture. Press your feet firmly into the floor and pull the weight upward to stand tall. Lower and repeat.
Bent Over Rows – Overhand
Grip a bar or dumbbells slightly wider than shoulder-width. Fold at the waist and lower your upper body to form a 90 degrees angle. Pull toward your chest, focusing on the muscle contraction between the shoulder blades. Maintain body position as you repeat.
Bent Over Rows – Underhand
Grip a bar or dumbbells at shoulder-width with an underhand grip. Fold at the waist to lower your upper body to a 135-degree angle between a half fold and standing. Pull up and back above the line of your hips. Maintaining body position as you repeat.
Lawn Mowers
Grip a dumbbell with an arm extended down to the ground. Step the opposite leg forward into a lunge position. Rest the forearm across the knee. Align the chest parallel with the ground. Pull upward rotating the shoulders from horizontal to vertical. Repeat all sets and reps on both sides.
Back Extensions
If weighted, hold
