Turkey Burner Workouts: 2022 Edition!

Turkey Burner Workouts: 2022 Edition!

By Sarah Rippel
Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn”

When I sat down to put these workouts together, I had a few goals:

Keep them simple.
Do what works.
Provide options.

Wait…those goals are what I have in mind every time I create a template for a client. In addition, the workouts I use in my articles and books have almost always been a product of my work “in the lab” with clients.

So, nothing that earth-shattering about any of that, lol. Carry on! 🙂

Here we go with this year’s installment of the incredible Turkey Burner Workouts!

Workout #1: Turkey Legs

This is a complete submaximal effort lower body training session taken from a client’s recent program. I program for 3-4-week blocks, so here is the progression of this session across those weeks.

Warm-Up x 2-3:

Lateral Sled Drag x 40yds total

Constant-Tension Slant Board Squat x 8-10 (light-moderate)

Then:

Seated Reactive Box Jump x 3-5 sets x 3, every 45-60s.

WEEK 1

WEEK 2

WEEK 3

1. Slant Board Back Squat: 3 x 6-8 (warm-up to work load & maintain across 3 sets or build slightly). R30s.

2. Superset with Tib Blaster: 3 sets x 8-10. R2:00.

3. Supported 1-Leg RDL: 3 x 6/side. R20-30s between sides, R60s after both.

4. Superset with Calf Raises: 3 x 10. R60s.

5. Deep Split Squat: 3 x 6-8/side. R20-30s between sides, R60s after both.

6. Superset with Med Ball 45º Rounded Back Extension: 3 x 8-10. R60s.

7. Cross-Body Carry (rack + suitcase): 5 x 90’/side. Rest 90s.

1. Slant Board Back Squat: 4 x 5-6 (warm-up to work load & maintain across sets or build slightly). R30s.

2. Superset with Tib Blaster: 3 sets x 10-12. R2:00.

3. Supported 1-Leg RDL: 3 x 6-8/side. R20-30s between sides, R60s after both.

4. Superset with Calf Raises: 3 x 10-12. R60s.

5. Deep Split Squat: 3 x 8/side. R20-30s between sides, R60s after both.

6. Superset with Med Ball 45º Rounded Back Extension: 3 x 10. R60s.

7. Cross-Body Carry (rack + suitcase): 5 x 90’/side. Rest 90s.

1. Slant Board Back Squat: 5 x 4-5 (warm-up to work load & maintain across sets). R30s.

2. Superset with Tib Blaster: 4 sets x 10-12. R2:00.

3. Supported 1-Leg RDL: 4 x 8/side. R20-30s between sides, R60s after both.

4. Superset with Calf Raises: 3 x 12-15. R60s.

5. Deep Split Squat: 3 x 8-10/side. R20-30s between sides, R60s after both.

6. Superset with Med Ball 45º Rounded Back Extension: 3 x 10-12. R60s.

7. Cross-Body Carry (rack + suitcase): 5 x 90’/side. Rest 90s.

Cool-Down:

Child’s Pose Breathing x 1 minute

Frog Stretch x 1 minute

Pancake Stretch x 1 minute with no load, then 5 reaches/side

Deep Squat Prying x accumulate 1 minute (elevate heels to help with positioning; stand up as needed, note how long you had been in the squat, then go back down & continue timing)

Notes & Notations:

“3 x 6-8” = 3 work sets x 6-8 reps

R30s = 30s rest, R2:00 = 2:00 rest, etc!

With supersets, rest the prescribed amount of time after the first exercise before performing the second exercise, then rest the prescribed amount of time before repeating that superset!

All sets should be done with loading that allows for 1-2 reps left “in the tank” (do not go to technical failure)!

Exercise Options:

Substitute any squat variation for the slant board back squat. If performing a variation that doesn’t allow you to load it up as much (ie: goblet squat), then manipulate the tempo to increase the intensity. I would recommend going with a tempo prescription of @30X1 (3s eccentric, no pause at the bottom, stand up strong, 1s pause at top).

The Tib Blaster is a great little tool, but not everyone has one! A worthy substitution would be a wall tib raise with a 2s pause at the top, keeping reps the same.

Use a DB or KB for the supported 1-leg RDLs. You should be able to load these up a bit more than if you were doing them without the balance assistance. Yes, it’s good to work on balance, but if it’s always chosen over loading, that’s no fun! ? Also, load the stance-leg side if you want to work the adductors more, or the free-leg side to work the glute/hip of the stance side.

Stand on any elevated surface for the calf raises. You could also load with a weight vest or hold a DB/KB in one hand & switch @ halfway.

Bodyweight may be sufficient for many on the deep split squats! Your range of motion should be pain-free with the goal of keeping the back leg as extended as possible. The front foot may stay flat or the heel can hover. If balance is an issue, use a rig or doorway for support.

Stay rounded thru the upper back & avoid hyperextending the lumbar spine on the 45º back extensions. This allows you to maintain constant tension & keeps the focus on the glutes!

The cross-body carry can be done with dumbbells or kettlebells.

Workout #2: “Go HAM” Upper Body + Conditioning

As with workout #1, here is a 3-week progression taken from another client’s programming!

Warm-Up:

Arm Sweeps x 5/side

Foam Roller + Miniband Wall Slides x 5 (use a full breath cycle for ea)

Then:

Band Face Pulls x 2-3 x 10-15

Band Pushdowns x 2-3 x 10-15

Band-Assisted Plyo Push-Up x 3 sets x 3, every 45-60s.

WEEK 1

WEEK 2

WEEK 3

1. Speed Bench Press: 8 x 3 @40%, every 45-60s.

2. EMOM 20 Minutes:

Min 1: 30s Heavy Slam Ball Floor Press

Min 2: 30s KB Alternating Gorilla Rows

Min 3: 30s Inertia Wave

Min 4: 30s Landmine Viking Thrusters

Min 5: 30s KB OH Carry

1. Speed Bench Press: 8 x 3 @45%, every 45-60s.

2. EMOM 25 Minutes:

Min 1: 30s Heavy Slam Ball Floor Press

Min 2: 30s KB Alternating Gorilla Rows

Min 3: 30s Inertia Wave

Min 4: 30s Landmine Viking Thrusters

Min 5: 30s KB OH Carry

1. Speed Bench Press: 6 x 3 @50%, every 45-60s.

2. EMOM 30 Minutes:

Min 1: 30s Heavy Slam Ball Floor Press

Min 2: 30s KB Alternating Gorilla Rows

Min 3: 30s Inertia Wave

Min 4: 30s Landmine Viking Thrusters

Min 5: 30s KB OH Carry

Cool-Down:

Heels-Elevated Breathing x 1 minute

Wall Lat Stretch x 1 minute

Shoulder Extension Shift x 1 minute

Notes & Notations:

The conditioning piece is an EMOM, which most of y’all know of but for clarification’s sake, “EMOM” stands for “every minute on the minute.” You will perform the work at the top of every minute & resting for the remainder of the minute when that work is done. Move on to the next exercise for the following minute, etc.

Week 1 is 4 rounds of the circuit, week 2 is 5 rounds, and week 3 is 6 rounds.

This should be sustainable work, meaning that you never feel like you are gonna die!

Exercise Options:

Bands or chains are optional for the speed bench. Use band or chain loading that is roughly 25% of your bench press 1RM. If not using bands or chains, use 50% of 1RM for week 1, 55% for week 2, and 60% for week 3.

A DB or KB floor press could be substituted for the heavy slam ball. Try to keep these moving & really work up a good burn/pump in your arms!

Dumbbells could be used for the gorilla rows.

Battle ropes are an alternative to the Inertia wave.

A basic dumbbell or kettlebell thruster could be substituted for the viking version.

Use any implement for the overhead carry: barbell, med ball, etc!

So, there you have it, folks! I hope these workouts satisfy your craving for some post-Thanksgiving feast training!

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