| 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 Shoulder Press: 1x10x83 lbs., 1x10x97 lbs. |
| TechnoGym Bicep Curls: 2x10x40 lbs. |
| Cybex Tricep Press: 1x15x87.5 lbs., 1x10x100 lbs. |
| Swings: 3x10x24 kg. |
| Snatches: 3x10(5+5)x24 kg. |
| Jerks: 3x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x10x210 lbs. |
| Ground Zero Free Motion Abdominals: 2x8x80 lbs. |
Friday, March 23, 2013
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