Wednesday, January 10, 2018

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: 2x20(10+10)x24 kg.

Workout: Superset 1: 3x Push Press: 3x20(10+10)x16 kg. Hip Flexor Stretch: 30 seconds (15 seconds each side) Superset 2: 3x Bent-Over Rows: 3x20(10+10)x20 kg. Hip Flexor Rainbow Stretch: 30 seconds (15 seconds each side) Superset 3: 3x Swings: 3x30x28 kg. Bird Dog: 30 seconds (alternating legs) Superset 4: 3x Goblet Squats: 3x10x16 kg. Six-Point Zenith: 30 seconds (alternating sides)   Finishers: Plank: 2 minutes Suitcase Carry: 1 x 100(50+50) steps x 28 kg.   Cool-Down: Foam Roller Activity Tracking: Steps: 13,087 ~ 6.4 miles