Thursday, December 22, 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

Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Squats (16" box): 1x10x45 lbs.

Workout:
Legs:
Squats (16" box): 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs.
Romanian Deadlifts: 1x12x105 lbs., 1x10x115 lbs., 1x8x125 lbs., 1x6x135 lbs., 1x12x105 lbs.
Calves:
Standing Calf Raises: 1x12x105 lbs., 1x10x125 lbs., 1x8x140 lbs., 1x6x165 lbs., 1x12x115 lbs.
Seated Calf Raises: 5x12x60 lbs.
Abdominals:
Ab-OrigiOnals: 4x12
The AbSlide: 4x10