Tuesday, March 13, 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: 3 x 30 seconds x 10(5+5) lbs. Dumbbell One-Arm Shoulder Press: 1x20(10+10)x20 lbs., 1x20(10+10)x25 lbs., 1x16(8+8)x30 lbs., 1x16(8+8)x35 lbs. Precor Rear Delt: 4x15x70 lbs. Front Towel Raise: 1x12x17.5 lbs., 1x10x20 lbs., 1x8x22.5 lbs. Push Press: 1x12x50 lbs., 1x12x60 lbs., 1x10x70 lbs. Triset: Dumbbell Shrug: 2x10x110(55+55) lbs. Shoulder Tap: 2x20(10+10) Dumbbell V-Sit Cross Jab: 2x20(10+10)x20 lbs. Circuit: 3 Rounds Push-Up: 5,5,5 => 15 Swings: 3x10x32 kg. Box Jump: 3x10x20" box Cool-Down: Foam Roller Activity Tracking: Steps: 7,345 ~ 2.5 miles