| 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 Leg Press: 1x12x150 lbs. | ||
| Cybex Prestige Strength Leg Press: 1x12x200 lbs., 1x12x250 lbs. | ||
| Hammer Strength Chest Press: 1x7x115 lbs., 1x7x130 lbs., 1x5x145 lbs. | ||
| Pull-Ups: 5,4,4,3,2 => 18 | ||
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. | ||
| Dynamic Strength & Fitness Glute Ham Developer Back Extension: 2x10 => 20 | ||
| TechnoGym Aquafeel Skillrow Rower: 1,020 meters (4:30 minutes) | ||
| Tire Flips: 25x176 lbs. | ||
| TANK Sled (Level 2): 4x84 feet | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, June 27, 2018
Sunday, June 24, 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:
|
Friday, June 22, 2018
| Workout: Roller Skiing
|
Tuesday, June 19, 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: | ||
| Cybex Prestige Strength Leg Press: 1x12x150 lbs., 1x12x200 lbs., 1x12x250 lbs. | ||
| Hammer Strength Chest Press: 1x7x100 lbs., 1x7x115 lbs., 1x5x130 lbs. | ||
| Pull-Ups: 5,4,4,3,2 => 18 | ||
| Hoist Roc-It Abs: 1x12x165 lbs., 1x12x185 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x125 lbs. | ||
| TechnoGym Aquafeel Skillrow Rower: 1,021 meters (4:30 minutes) | ||
| Tire Flips: 25x132 lbs. | ||
| TANK Sled (Level 2): 4x84 feet | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, June 17, 2018
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Friday, June 15, 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: | ||
| Circuit: 5x | ||
| Swings: 20(10+10),16(8+8),16(8+8),12(6+6),8(4+4) x 32 kg. | ||
| Pull-Ups: 5,4,4,3,2 => 18 | ||
| Push-Ups: 10,8,8,6,4 => 36 | ||
| Squats: 15,12,12,9,6 => 54 | ||
| Abdominals: 15,12,12,9,6 => 54 | ||
| TechnoGym Aquafeel Skillrow Rower: 1,019 meters (4:54 minutes) | ||
| Tire Flips: 25x132 lbs. | ||
| Dynamic Strength & Fitness Glute Ham Developer Back Extension: 3x10 => 30 | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, June 12, 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: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Circuit: 5x | ||
| Pull-Ups: 5,4,3,3,2 => 17 | ||
| Push-Ups: 10,8,6,6,4 => 34 | ||
| Squats: 15,12,9,9,6 => 51 | ||
| TechnoGym Aquafeel Skillrow Rower: 517 meters | ||
| Tire Flips: 25x132 lbs. | ||
| TechnoGym Skillmill Treadmill: .15 miles | ||
| Medicine Ball Slams: 50x14 lbs. | ||
| Octane Fitness AirDyne Bike: 1.0 mile | ||
| Battling Ropes: 1.5 minutes | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, June 10, 2018
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Friday, June 08, 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: | ||||||
| Squats (20" box): 1x12x45 lbs., 1x10x95 lbs., 1x10x115 lbs., 1x10x135 lbs. | ||||||
| Bench Press: 1x10x45 lbs., 1x7x95 lbs., 1x7x115 lbs., 1x7x135 lbs. | ||||||
| Pull-Ups: 5,4,3,2,2 => 16 | ||||||
| Crunches: 3x15 => 45 | ||||||
| Dynamic Strength & Fitness Glute Ham Developer Back Extension: 3x10 => 30 | ||||||
| Walk/Jog/Run: | ||||||
Distance: 1.0 mile
|
Tuesday, June 05, 2018
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Sunday, June 03, 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: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x3x244 lbs. | ||
| Circuit: 3x | ||
| Pull-Ups: 5,5,5 => 15 | ||
| Push-Ups: 10,10,10 => 30 | ||
| Squats: 15,15,15 => 45 | ||
| TechnoGym Aquafeel Skillrow Rower: 5 minutes; (1,108 meters) | ||
| Tire Flips: 2 x 1 minute x 132 lbs. | ||
| TechnoGym Skillmill Treadmill: 5 minutes; (.43 miles) | ||
| Medicine Ball Slams: 2 x 1 minute x 14 lbs. | ||
| Octane Fitness AirDyne Bike: 5 minutes; (1.7 miles) | ||
| Battling Ropes: 2 x 1 minute | ||
| Cool-Down: | ||
Foam
Roller
|
Friday, June 01, 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: | ||||||
| Cyber Strength Prestige Strength Leg Press: 1x12x150 lbs., 1x12x200 lbs., 1x12x250 lbs. | ||||||
| Hoist Roc-It Chest Press: 1x7x175 lbs., 1x5x190 lbs., 1x3x205 lbs. | ||||||
| Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x136 lbs., 1x10x146 lbs. | ||||||
| Hoist Roc-It Abs: 1x12x165 lbs., 1x12x185 lbs. | ||||||
| Cyber Strength Prestige Strength Back Extension: 2x12x125 lbs. | ||||||
| Walk/Jog/Run: | ||||||
Distance: 1.0 mile
|
Tuesday, May 29, 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: | ||
| Circuit: 2x | ||
| Jumping Pull-Ups: 2x10 | ||
| Swings: 2x20x28 kg. | ||
| Burpees: 2x10 | ||
| Jump Rope: 2x50 | ||
| Cool-Down: | ||
Foam
Roller
|
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