Laird’s Strength Training Circuit Workout

While Laird was back in L.A. this past week we were lucky enough to film one of his workouts. These are quick demos of the exercises he and his crew did Feb 18, 2011. All of these men are extremely fit and exercise regularly. The moves shown have been practiced many times and are not for the inexperienced.

Some of these moves are easier when they are performed early on in the circuit. Laird designs each unique circuit so they challenge mentally and physically. Laird incorporates exercises he learns from Expert Trainers, Military Commanders, Physical Therapist’s etc. He is constantly evolving and expanding his fitness.


WORKLOAD
1 Circuit (1 Hr 15 minutes Total)
20-30 seconds in-between moves
22 Exercises In This Circuit – Some Moves are Repeated
15-20 Reps of Everything

GOALS
Quality Technique, Range of motion, Endurance, and Flexibility. The goal is to do high reps with heavy weight. Laird’s exercises incorporate 2-3 muscle groups per each exercise.

EXERCISES
(Video 1)
1. Cable Machine Front Cable Raises - Balancing on Indo Board
2. Over Head Ab Press on Declined Bench - Weight Plate
3. Pull Ups with Legs at 90 Degree Angle on Hack Squat -360 Body Hang Stretch
4. Single Leg Wall Sit with Rotator Cuff (against stationary Object)
5. Cable Machine – Rotating Ab Twist in Squat Position (Middle to Side)
6. Upright Row on Indo Board
7. Golf Ball Stance (Foot Torture)
8. Dips with a Single Dumbbell between thighs
9. Push up to Hop Up (demoed by Hutch) similar to a ½ burpie
10. Stability Ball Balance Squat with Shoulder Flys
11. Cable Lunge Squat with a Chest Fly

[12,13,14 - 3 Circuits]
12. 1 Minute Wall Sit (single leg 90 degree) 1 with rotator cuff
13. 1 Minute Wall Sit (single leg 90 degree) 1 with bicep curl
14. 1 Minute Handstands

15. Lying Sliders Burn Out - In/Out – Side/Side (Hips Up)
16. Bosu Ball Ab Reach Up – Hands to Toes (lift arms up at the same time as legs)
17. Straight Leg Deadlift with Dumbbells (on elevated structure)
18. Wide Cable Lat Pull-down (stand on stability ball or indo board)
19. Back Lunge on Slider with Overhead Shoulder Hold
20. Leg Extension with a Shoulder Press
21. AB-CORE Leg Twist on Declined Bench (bend legs, use hips and core for height)
22. Face Down on Stability Ball on Bench - lift legs up, scissor, lower back down

WORKOUT CREW
Hutch Parker, Darin Olien, Jeff Sweet, Rick Rubin, Chris Gough, Laird Hamilton…