Sunday, March 25, 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: Arnold Press: 1x20(10+10)x25 lbs., 1x10(01+10)x30 lbs., 1x10(5+5)x35 lbs.   Superset: Front Plate Raise: 4x10x25 lbs. Precor Rear Delt: 1x10x70 lbs., 3x10x80 lbs.   Nautilus Overhead Press: 1x10x65 lbs., 1x8x80 lbs., 2x6x95 lbs.   Superset: Standing Dumbbell Upright Row: 4x10x40(20+20) lbs. Dumbbell Shrug: 4x10x90(45+45) lbs.   Broad Jump to Push-Up: 4x5   Superset: Push-Up: 2x15 Swings: 2x15x32 kg.   Cool-Down: Foam Roller Activity Tracking: Steps: 6,818 ~ 2.3 miles