Monday, February 05, 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: Plate Shoulder Circle Big to Small Rotation: 2 x 30 seconds x 10(5+5) lbs. Dumbbell One-Arm Shoulder Press: 1x20(10+10)x20 lbs., 1x20(10+10)x25 lbs., 1x8(4+4)x35 lbs., 1x6(3+3)x40 lbs. Seated Bent-Over Rear-Delt Raise: 4x10x40(20+20) lbs. Front Towel Raise: 2x12x20 lbs., 1x10x25 lbs. Push Press: 3x12x50 lbs.   Triset: Dumbbell Shrug: 3x10x100(50+50) lbs. Shoulder Tap: 3x20(10+10) Dumbbell V-Sit Cross Jab: 3x20(10+10)x15 lbs.   Triset: Push-Up: 3x10 Swings: 3x10x32 kg. Box Jump: 3x10x 20" box     Cool-Down: Foam Roller Activity Tracking: Steps: 12,708 ~ 5.4 miles