Wednesday, March 06, 2013

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., 1x8x175 lbs.

LifeFitness Leg Press: 1x12x190 lbs., 1x12x210 lbs., 1x12x235 lbs.

Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x9x146 lbs., 1x8x156 lbs.

Squat Thrust to Kettlebell High Pull: 3x10x32 kg.

Double Kettlebell Cleans: 3x10x40(20+20) kg.

Cybex Rotary Calf: 2x12x190 lbs.

Ground Zero Free Motion Abdominals: 2x12x70 lbs.