| 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: |
| Squat to Row: 1x10x57.5 kg., 1x10x67.5 kg., 1x10x77.5 kg. |
| Circuit: 5x |
| Push-Ups: 5x10 |
| Pull-Ups: 5x5 |
| Box Jumps (20" box): 5x10 |
| Cleans: 5x10(5+5)x24 kg. |
| Cybex Rotary Calf: 2x10x205 lbs. |
| Ground Zero Free Motion Abdominals: 2x8x80 lbs. |
Friday, October 11, 2013
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