| 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: 1x12x83 lbs., 1x9x104 lbs. |
| Simplicity Bicep Curl: 2x12x60 lbs. |
| Simplicity Tricep Pressdown: 2x12x90 lbs. |
| Double Clean & Jerk: 3x7x40(20+20) kg. |
| Figure 8 to a Hold: 3x20x20 kg. |
| Cybex Rotary Calf: 2x12x215 lbs. |
| Hammer Strength MTS Abdominal Crunch: 2x12x50 lbs. |
Friday, April 12, 2013
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