Tuesday, April 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: LifeFitness Elliptical: 2 minutes (warm-up)   Precor Bent-Over Row: 2x5x45 lbs. (warm-up) Precor Bent-Over Row: 2x9x70 lbs., 2x9x60 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place   Hammer Strength MTS Row: 3x20(10+10)x40 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18kg)   Seated Cable Row: 1x11x100 lbs., 1x10x120 lbs., 1x9x140 lbs. After Each Set: 1 minute of cardio acceleration; Squat   Barbell Shrugs: 3x10x115 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.)   Barbell Curls: 3x10x45 lbs. After Each Set: 1 minute of cardio acceleration; Dumbbell Woodchop (22.5 lbs.)   Reverse Barbell Curls: 3x10x40 lbs. After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.)   Cool-Down: Foam Roller Activity Tracking: Steps: 14,577 ~ 5.7 miles