Monday, March 02, 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: .39 miles

Workout: Elevated Push-Ups: 22,22,22,22 => 88 Bench Dips: 23,27,31,27 => 108 Regular Push-Ups: 11,15,14,14 => 54 Decline Push-Ups: 9,11,11,10 => 41 Calf Raises (rest 1 minute between sets): Cybex Rotary Calf: 4x25x115 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: 15 reps rest 90 seconds