| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Sunday, April 28, 2019
Friday, April 26, 2019
| 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: 3x | ||||
| Pull-Ups: 5,5,5 => 15 | ||||
| Push-Ups: 10,10,10 => 30 | ||||
| Squats: 15,15,15 => 45 | ||||
| TechnoGym Treadmill: 3 x 50 yards x 150 watts; rest 30 seconds between reps
|
Tuesday, April 23, 2019
| 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 Seated Leg Press: 1x10x150 lbs, 1x10x190 lbs., 1x10x230 lbs. | ||
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
| Hoist Roc-It Mid Row: 1x10x165 lbs., 1x10x185 lbs., 1x10x205 lbs. | ||
| TechnoGym Total Abdominal: 2x10x100 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x115 lbs. | ||
| Cybex Eagle NX Calf: 2x10x115 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, April 21, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Saturday, April 20, 2019
| 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: 3x | ||||
| Pull-Ups: 5,5,5 => 15 | ||||
| Push-Ups: 10,10,10 => 30 | ||||
| Squats: 15,15,15 => 45 | ||||
| TechnoGym Treadmill: 3 x 50 yards x 150 watts; rest 30 seconds between reps
|
Tuesday, April 16, 2019
| Warm-Up: | |||||
| Foam Roller | |||||
| Workout: | |||||
Stages Cycling Stationary
Bike
|
Monday, April 15, 2019
| 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: 3x | ||||
| Pull-Ups: 5,5,5 => 15 | ||||
| Push-Ups: 10,10,10 => 30 | ||||
| Squats: 15,15,15 => 45 | ||||
| TechnoGym Treadmill: 3 x 50 yards x 300 watts; rest 30 seconds between reps
|
Saturday, April 13, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, April 12, 2019
| 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: | ||||
| Pull-Ups: 5,5,5 => 15 | ||||
| Push-Ups: 10,10,10 => 30 | ||||
| Squats: 15,15,15 => 45 | ||||
| Octane Fitness xR6000 Recumbent Elliptical Cross Trainer | ||||
Distance: 3.10 miles
|
Monday, April 08, 2019
| 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: 1x12x130 lbs., 1x12x170 lbs., 1x12x210 lbs. | ||
| Hammer Strength Chest Press: 1x7x100 lbs., 1x5x120 lbs., 1x5x140 lbs. | ||
| LifeFitness Low Row: 1x10x100 lbs., 1x10x120 lbs., 1x10x140 lbs. | ||
| Hoist Roc-It Abs: 2x10x205 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x130 lbs. | ||
| Cybex Eagle NX Calf: 2x10x130 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, April 07, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, March 29, 2019
| 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: 3x | ||
| Jump Rope: 30 seconds x 1/2 lb. rope | ||
| rest 10 seconds | ||
| Push-Ups: 10 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1 lb. rope | ||
| rest 10 seconds | ||
| Pull-Ups: 5 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1/2 lb. rope | ||
| rest 10 seconds | ||
| Push-Ups: 10 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1 lb. rope | ||
| rest 10 seconds | ||
| Pull-Ups: 5 | ||
| rest 1 minute | ||
| Cool-Down: | ||
Foam
Roller
|
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