Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Overhead Squat |
Hamstring Stretch |
Jog: 5 minutes: .40 miles |
Workout: |
Elevated Push-Ups: 18,23,18,18 => 77 |
Bench Dips: 17,23,27,23 => 90 |
Regular Push-Ups: 9,11,12,11 => 43 |
Decline Push-Ups: 8,10,10,9 => 37 |
Calf Raises (rest 1 minute between sets): Cybex Rotary Calf: 4x25x105 lbs. |
Finish Strong Core Routine: 2x |
Single Knee/Arm Plank: 30 seconds each side |
Side Bridge: 30 seconds each side |
Standard Hand Plank: 30 seconds |
Forearm Plank to Hand Get Ups: 10 reps |
rest 90 seconds |
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