PBF's Hell in the Cell
Lockdown Routine
Once you find yourself in prison it becomes inevitable that at some point you'll be locked down. It might only be for a day or it might be for as long as a year (or much longer) and through no fault of your own. Murders, riots and a variety of other "security related concerns" can trigger the lockdown of an entire institution at any time. Of course minor disciplinary infractions or internal investigation scan land an individual in the SHU (Special Housing Unit) for up to 18 months. You need to have a plan ready that's going to help you stay strong, both mentally and physically, no matter how long you're confined to that tiny cell.
The goal of this routine is to try and maintain as much muscle mass as possible (without much food) while also allowing you to sleep soundly at night. It's very easy to slip in a routine of complete inactivity (where your mind begins to run wild) or over-activity (where your body begins to eat away at itself) while you're stuck in there. These workouts were carefully designed to keep your mind and body in a healthy balance for he duration of your "lockdown," however long that may be.
**This workout is dedicated to my good friend Derrick who could have used this routine during his time in the SHU. I'm sorry that I didn't get this done and out to you more quickly. To you and to anyone else that finds themselves locked down, do your best to stay sharp, stay strong and live long...A.
The goal of this routine is to try and maintain as much muscle mass as possible (without much food) while also allowing you to sleep soundly at night. It's very easy to slip in a routine of complete inactivity (where your mind begins to run wild) or over-activity (where your body begins to eat away at itself) while you're stuck in there. These workouts were carefully designed to keep your mind and body in a healthy balance for he duration of your "lockdown," however long that may be.
**This workout is dedicated to my good friend Derrick who could have used this routine during his time in the SHU. I'm sorry that I didn't get this done and out to you more quickly. To you and to anyone else that finds themselves locked down, do your best to stay sharp, stay strong and live long...A.
PBF's Hell in the Cell Lockdown Routine
I. Monday, Wednesday & Friday
A.) Dynamic Warm Up
B.) 4 Heavy weight/low rep triple sets
1.) Presses: Cellmate push-ups or single arm push-ups or handstand push-ups (x6 reps)
2.) Pulls: Cellmate deadlifts or bunk or doorframe pull-ups or sheet recline pulls with legs elevated (x 6 reps)
3.) Legs: Cellmate squats or single leg toilet bowl squats (x6 each leg)
4.) Recovery (x2 minutes)
C.) Explosive Total Body Sets
1.) Burpees with tuck jumps (x6 reps)
2) Recovery (x60 seconds)
D.) 4 Dynamic Core Circuits
1.) High plank alternating superman with 1 second pause at top (x 10 reps)
2.) Supine alternating single leg V-ups with 1 sec pause at top (x10 reps)
3.) Prone Bow Flexes (arms and legs raised simultaneously (x10 reps)
4.) Supine Bicycles (Elbow to Opposite Knee-Hands on side of head) (x10 reps)
5.) Recovery (x2 minutes)
E.) 4 Auxiliary Muscle Triple Sets
1.) Triceps: Skull crushers on toilet, desk, sink or bunk (x12 reps)
2.) Biceps: Sheet body curls with constant tension (x12 reps)
3.) Calves: Powerful raise, pause at top, super slow down (x12 reps)
4.) Recovery (x2 minutes)
F.) Static Stretching with Lower Body Concentration
*10 to 30 minutes of 30 second holds
B.) 4 Heavy weight/low rep triple sets
1.) Presses: Cellmate push-ups or single arm push-ups or handstand push-ups (x6 reps)
2.) Pulls: Cellmate deadlifts or bunk or doorframe pull-ups or sheet recline pulls with legs elevated (x 6 reps)
3.) Legs: Cellmate squats or single leg toilet bowl squats (x6 each leg)
4.) Recovery (x2 minutes)
C.) Explosive Total Body Sets
1.) Burpees with tuck jumps (x6 reps)
2) Recovery (x60 seconds)
D.) 4 Dynamic Core Circuits
1.) High plank alternating superman with 1 second pause at top (x 10 reps)
2.) Supine alternating single leg V-ups with 1 sec pause at top (x10 reps)
3.) Prone Bow Flexes (arms and legs raised simultaneously (x10 reps)
4.) Supine Bicycles (Elbow to Opposite Knee-Hands on side of head) (x10 reps)
5.) Recovery (x2 minutes)
E.) 4 Auxiliary Muscle Triple Sets
1.) Triceps: Skull crushers on toilet, desk, sink or bunk (x12 reps)
2.) Biceps: Sheet body curls with constant tension (x12 reps)
3.) Calves: Powerful raise, pause at top, super slow down (x12 reps)
4.) Recovery (x2 minutes)
F.) Static Stretching with Lower Body Concentration
*10 to 30 minutes of 30 second holds
II. Tuesday, Thursday and Saturday
A.) Dynamic Warmup
B.) 4 Plyo Triple Sets
1.) Presses: Plyo "Clap" or "Shuffle" or piked pushups (x6 reps)
2.) Pulls: Plyo lat or face or high recline sheet pulls (x6 reps)
3.) Jumps: Plyo desk or tuck or squat jumps (x6 reps)
4.) Recovery (x2 minutes)
C.) 4 Explosive Explosive Total Body Sets
1.) Burpees with Toe Jumps (x6 reps)
2.) Recovery (x 60 seconds)
D.) 4 Static Core Circuits
1.) High Plank (x60 seconds)
2.) High side planks (x30 seconds each side)
3.) Wall sit (x60 seconds)
4.) Hamstring-neck bridge (x60 seconds)
5.) Recovery (x60 seconds)
E.) Auxiliary Muscle Circuit (900 Rep Circuit)
1.) Bent over reverse flies (x100 reps)
2.) Bent over anterior "Y" arm raises (x100 reps)
3.) Standing lateral arm raises (x100 reps)
4.) Standing lateral raise arm circles (x100 reps forward + 100 reps backward)
5.) Standing anterior raise arm circles (x100 reps inward + 100 reps outward)
6.) Standing overhead raise arm circles (x100 reps inward + 100 reps outward)
F.) Static Stretching with Upper Body Concentration
*10 to 30 minutes of 30 second holds
B.) 4 Plyo Triple Sets
1.) Presses: Plyo "Clap" or "Shuffle" or piked pushups (x6 reps)
2.) Pulls: Plyo lat or face or high recline sheet pulls (x6 reps)
3.) Jumps: Plyo desk or tuck or squat jumps (x6 reps)
4.) Recovery (x2 minutes)
C.) 4 Explosive Explosive Total Body Sets
1.) Burpees with Toe Jumps (x6 reps)
2.) Recovery (x 60 seconds)
D.) 4 Static Core Circuits
1.) High Plank (x60 seconds)
2.) High side planks (x30 seconds each side)
3.) Wall sit (x60 seconds)
4.) Hamstring-neck bridge (x60 seconds)
5.) Recovery (x60 seconds)
E.) Auxiliary Muscle Circuit (900 Rep Circuit)
1.) Bent over reverse flies (x100 reps)
2.) Bent over anterior "Y" arm raises (x100 reps)
3.) Standing lateral arm raises (x100 reps)
4.) Standing lateral raise arm circles (x100 reps forward + 100 reps backward)
5.) Standing anterior raise arm circles (x100 reps inward + 100 reps outward)
6.) Standing overhead raise arm circles (x100 reps inward + 100 reps outward)
F.) Static Stretching with Upper Body Concentration
*10 to 30 minutes of 30 second holds
III Sunday
A.) Dynamic Warm-up
B.) 4 Dynamic Flow and Flexibility Stretches
1.) Upward facing dog to downward facing dog and back (x10 reps)
2.) Recovery (x60 seconds)
C.) Joint Rotations
1.) Neck (x10 each direction)
2.) Shoulders (x10 each direction)
3.) Elbows (x10 each direction)
4.) Wrists (x10 each direction)
5.) Hips (x10 each direction)
6.) Knees (feet together) (x10 each direction)
7.) Right Ankle (x10 each direction)
8.) Left Anke (x10 each direction)
D.) Extended Total Body Static Stretch
*30 to 60 minutes of 30-60 second holds
B.) 4 Dynamic Flow and Flexibility Stretches
1.) Upward facing dog to downward facing dog and back (x10 reps)
2.) Recovery (x60 seconds)
C.) Joint Rotations
1.) Neck (x10 each direction)
2.) Shoulders (x10 each direction)
3.) Elbows (x10 each direction)
4.) Wrists (x10 each direction)
5.) Hips (x10 each direction)
6.) Knees (feet together) (x10 each direction)
7.) Right Ankle (x10 each direction)
8.) Left Anke (x10 each direction)
D.) Extended Total Body Static Stretch
*30 to 60 minutes of 30-60 second holds
Dynamic Warm-Up for Everyday
- Toe Touches (Progressive tempo) (x20 reps)
- Boot Strappers (Progressive tempo) (x20 reps)
- Laterally Raised Arm Circles (forward and backward) (x20 each direction)
- Alternating Staggered Arm Circles (forward and backward) (x20 each direction)
- Arm Swings (front to back) (x20 each arm forward)
- Alternating Calf Stretches (leaning into wall) (10 each leg)
- Alternating Cross Punches (x20 each leg)
- Alternating Front Kicks (back leg) (x10 each leg)
- Jab and Cross Combo Punches (x20 combos)
- Alternating Round Kicks (Back Leg) (x10 each leg)
- Dip + Upper Cut + Hook Combo Punches (x20 combos)
- Alternating Side Kicks (front leg) (x10 each leg)
- Shadowboxing (x3 minutes)
Static Stretching Options
Upper Body
Lower Body
- Neck (Front, Back, Sides)
- Shoulders (Arm Drag, Arm Extensions)
- Fingers (Flexion, Extension)
- Wrists (Palm or Backhand on Wall)
- Chest (Door Frame Fly)
- Side (Overhead Reach and Lean)
Lower Body
- Forward Bend (Standing or Seated)
- Groin (Seated Triangle)
- Quad (Standing or Kneeling)
- Hip Flexors (Kneeling Hip Raise)
- Big Toe Hold (Supine or Standing)
- Calves (Standing Wall Lean)