| 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: |
| Ground Zero Free Motion Squats: 1x12x100 lbs., 1x12x120 lbs., 1x12x140 lbs., |
| 1x12x160 lbs., 1x12x180 lbs. |
| Hoist Roc-It Chest Press: 1x7x145 lbs., 1x7x160 lbs., 1x7x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
| Ground Zero Free Motion Row: 1x10x80 lbs., 1x10x90 lbs., 2x8x100 lbs., 1x8x90 lbs. |
| Cybex Rotary Calf: 3x12x90 lbs. |
| Ground Zero Free Motion Abdominals: 3x12x70 lbs. |
Wednesday, August 14, 2013
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