| 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:
|
Tuesday, September 25, 2018
Sunday, September 23, 2018
| Warm-Up: | |||||
| Stretch | |||||
| Workout: Roller Skiing
|
Friday, September 21, 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: | ||
| Landmine Squat Thruster: 4x12x45 lbs. | ||
| Kettlebell Swings: 3x15x32 kg. | ||
| Superset: 3x | ||
| Push-Ups: 10,10,10 => 30 | ||
| Pull-Ups: 5,5,5 => 15 | ||
| Medicine Ball Slams: 3x15x20 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, September 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: | ||
| Landmine Squats: 5x10x45 lbs. | ||
| Pull-Ups: 6,6,5,4,3 => 24 | ||
| Hammer Strength Chest Press: 1x5x115 lbs., 1x5x130 lbs., 1x5x145 lbs., 1x5x130 lbs., 1x5x115 lbs. | ||
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x130 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, September 16, 2018
| Warm-Up: | |||||||
| Foam Roller | |||||||
Run:
|
Friday, September 14, 2018
| Warm-Up: | |||||
| Stretch | |||||
| Workout: Roller Skiing
|
Tuesday, September 11, 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: 1x7x144 lbs., 1x7x194 lbs. | ||
| Circuit: 5x | ||
| Deadlifts: 5x5x214 lbs. | ||
| Pull-Ups: 6,6,5,4,3 => 24 | ||
| Push-Ups: 12,12,10,8,6 => 48 | ||
| Squats: 18,18,15,12,9 => 72 | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, September 09, 2018
| Warm-Up: | |||||
| Foam Roller | |||||
Bike:
|
Friday, September 07, 2018
| Warm-Up: | |||||
| Stretch | |||||
| Workout: Roller Skiing
|
Wednesday, September 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: | ||||
| Cybex Prestige Strength Leg Press: 1x12x150 lbs., 1x12x200 lbs., 1x12x250 lbs. | ||||
| Hammer Strength Chest Press: 1x7x100 lbs., 1x7x130 lbs., 1x5x155 lbs. | ||||
| Ground Zero Free Motion Lat: 1x10x90 lbs., 1x10x110 lbs., 1x10x130 lbs. | ||||
| Hoist Roc-It Abs: 2x12x165 lbs. | ||||
| Cybex Prestige Strength Back
Extension: 2x12x130 lbs. TechnoGym Aquafeel Skillrow Rower: 1,023 meters
|
Tuesday, August 28, 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: 1x7x144 lbs., 1x7x194 lbs., 1x7x214 lbs. | ||
| Circuit: 5x | ||
| Pull-Ups: 7,6,5,4,4 => 26 | ||
| Push-Ups: 14,12,10,8,8 => 52 | ||
| Squats: 21,18,15,12,12 => 78 | ||
| Cool-Down: | ||
Foam
Roller
|
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