Monday, February 16, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .41 miles

Workout: Elevated Push-Ups: 20,20,20,20 => 80 Bench Dips: 20,25,28,25 => 98 Regular Push-Ups: 10,12,12,12 => 46 Decline Push-Ups: 9,10,10,9 => 38 Calf Raises (rest 1 minute between sets): Cybex Rotary Calf: 4x25x110 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: 12 reps rest 90 seconds