| 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 |
| Crossover |
| Windmills |
| Workout: |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x10x160 lbs. |
| LifeFitness Leg Press: 1x15x175 lbs., 1x15x200 lbs. |
| Hoist Roc-It Chest Press: 1x10x175 lbs. |
| LifeFitness Leg Press: 1x15x235 lbs. |
| LifeFitness Close Grip Lat Pulldowns: 3x9x130 lbs. |
| Squat Thrust to Kettlebell High Pull to Clean: 3x5x32 kg., 3x10(5+5)x32 kg. |
| Cybex Rotary Calf: 3x12x180 lbs. |
| TechnoGym Abdominal Crunch: 3x12x65 lbs. |
Wednesday, February 13, 2013
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