Monday, December 05, 2011

Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Good Morning
Back Extension
Lunge Stretch

Crossover
LifeFitness Smith Machine Squats: 1x12x20 lbs.

Workout:
Legs:
LifeFitness Smith Machine Squats: 1x12x90 lbs., 1x10x110 lbs., 1x8x120 lbs., 1x6x130 lbs., 1x12x90 lbs.
Romanian Deadlifts: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x155 lbs., 1x12x115 lbs.
Calves:
LifeFitness Standing Calf Raises: 1x12x115 lbs., 1x10x135 lbs., 1x8x155 lbs., 1x6x175 lbs., 1x12x115 lbs.
Cybex Rotary Calf Raises: 5x10x130 lbs.
Abdominals:
Free Motion Abdominals: 4x10x50 lbs.
The ABench: 4x10