| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Workout: | ||
| Cybex Prestige Strength Leg Press: 1x15x155 lbs., 1x15x205 lbs., 1x15x255 lbs. | ||
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x205 lbs. | ||
| Pull-Ups: 7 | ||
| TechnoGym Vertical Traction: 2x10x120 lbs. | ||
| Hoist Roc-It Abs: 2x12x245 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x95 lbs. | ||
| Cybex Eagle NX Calf: 2x12x130 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, March 25, 2017
Wednesday, March 22, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Monday, March 20, 2017
| Warm-Up: | ||||||
| Super Joints: various | ||||||
| Foundation Training: various | ||||||
| TacFit Commando: various | ||||||
| The Kneeling Hip Flexor Stretch | ||||||
| Hip Rotations | ||||||
| Hips - Walking Knee-Ups | ||||||
| Chest Stretch | ||||||
| Frog Stretch | ||||||
| Downward Dog | ||||||
| Overhead Squat | ||||||
| Hamstring Stretch | ||||||
| Swings: 3x20(10+10)x24 kg. | ||||||
Workout:
|
Saturday, March 18, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Workout: | ||
| Cybex Prestige Strength Leg Press: 1x12x150 lbs., 1x12x200 lbs., 1x12x250 lbs. | ||
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
| Hammer Strength MTS Row: 1x7x100 lbs., 1x7x120 lbs., 1x5x140 lbs. | ||
| Hammer Strength MTS Abdominal Crunch: 2x10x70 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x95 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, March 15, 2017
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Monday, March 13, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Strength: | ||
| Circuit: 3x | ||
| Burpee + Push-Up + Pull-Up: 10,10,10 => 30 | ||
| Clean & Jerk: 3x10(5+5)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, March 11, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Workout: | ||
| LifeFitness Leg Press: 1x15x130 lbs., 1x15x190 lbs., 1x15x230 lbs. | ||
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
| Hoist Roc-It Lat Pulldown: 1x7x136 lbs., 1x5x146 lbs., 1x5x156 lbs. | ||
| Hoist Roc-It Abs: 2x12x205 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x90 lbs. | ||
| Cybex Eagle NX Calf: 2x12x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, March 08, 2017
| Warm-Up: | |||||||
| Foam Roller | |||||||
Bike:
|
Monday, March 06, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Strength: | ||
| Circuit: 3x | ||
| Burpee + Push-Up + Pull-Up: 10,10,10 => 30 | ||
| Clean & Jerk: 3x10(5+5)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Saturday, March 04, 2017
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 3x20(10+10)x24 kg. | ||
| Workout: | ||
| Cybex Prestige Strength Leg Press: 1x15x130 lbs., 1x15x180 lbs., 1x15x230 lbs. | ||
| Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
| Pull-Ups: 7 | ||
| Hoist Roc-It Mid Row: 1x7x225 lbs., 1x7x265 lbs. | ||
| Hoist Roc-It Abs: 1x12x125 lbs., 1x12x165 lbs. | ||
| Cybex Prestige Strength Back Extension: 1x12x75 lbs., 1x12x95 lbs. | ||
| Cybex Eagle NX Calf: 1x12x120 lbs., 1x12x135 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, March 01, 2017
| Warm-Up: | ||||||||||||
| Foam Roller | ||||||||||||
Bike:
|
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