| 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: 1x12x90 lbs., 1x5x104 lbs. |
| TechnoGym Arm Curl: 1x12x40 lbs., 1x10x45 lbs. |
| TechnoGym Arm Extension: 1x10x70 lbs., 1x10x80 lbs. |
| Clean & Jerk: 3x10(5+5)x24 kg. |
| Figure 8 to a Hold: 3x20x24 kg. |
| Cybex Rotary Calf: 2x10x230 lbs. |
| Ground Zero Free Motion Abdominals: 2x9x80 lbs. |
Saturday, May 04, 2013
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