| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Windmills |
| Crossover |
| Workout: |
| LifeFitness Leg Press: 1x12x130 lbs., 1x12x170 lbs., 1x12x210 lbs. |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x8x160 lbs., 1x6x175 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x8x136 lbs., 1x6x146 lbs. |
| Burpee to Push-Up to Kettlebell High Pull: 2x5x32 kg. |
| Double Kettlebell Cleans: 5x5x40(20+20) kg. |
| TechnoGym Abdominal Crunch: 3x10x50 lbs. |
Monday, January 28, 2013
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