| 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: | ||
| Ground Zero Free Motion Squat: 1x12x100 lbs., 1x12x140 lbs., 1x12x200 lbs. | ||
| Hammer Strength Chest Press: 1x8x100 lbs., 1x8x120 lbs., 1x5x130 lbs. | ||
| Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x136 lbs., 1x10x146 lbs. | ||
| Ground Zero Free Motion Abdominal: 2x12x70 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x130 lbs. | ||
| Cybex Eagle NX Calf: 2x12x130 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, May 28, 2019
Saturday, May 25, 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: 2x | ||
| Jump Rope: 50 x 1/2 lb. rope | ||
| Clean to Push Press (left hand): 5x20 kg. | ||
| Jump Rope: 50 x 1/2 lb. rope | ||
| Clean to Push Press (right hand): 5x20 kg. | ||
| Jump Rope: 50 x 1 lb. rope | ||
| Pull-Ups: 5 | ||
| Jump Rope: 50 x 1 lb. rope | ||
| Pull-Ups: 5 | ||
| rest 1 minute | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, May 21, 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: 1x10x144 lbs., 1x7x194 lbs., 1x5x224 lbs. | ||||
| Circuit: 3x | ||||
| Pull-Ups: 5,5,5 => 15 | ||||
| Push-Ups: 10,10,10 => 30 | ||||
| Squats: 15,15,15 => 45 | ||||
| TechnoGym Treadmill: 4 x 50 yards x 170 watts; rest 30 seconds between reps
|
Sunday, May 19, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, May 17, 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: 1x10x135 lbs., 1x10x195 lbs., 1x10x245 lbs. | ||
| Hammer Strength Chest Press: 1x10x105 lbs., 1x10x120 lbs., 1x5x135 lbs. | ||
| Hoist Roc-It Mid Row: 1x10x185 lbs., 1x10x205 lbs., 1x7x265 lbs. | ||
| Hoist Roc-It Abs: 2x12x185 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x130 lbs. | ||
| Cybex Eagle NX Calf: 2x12x130 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, May 14, 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: 1x10x144 lbs., 1x7x194 lbs., 1x7x214 lbs. | ||||
| Circuit: 3x | ||||
| Pull-Ups: 7,5,5 => 17 | ||||
| Push-Ups: 14,10,10 => 34 | ||||
| Squats: 21,15,15 => 51 | ||||
| TechnoGym Treadmill: 4 x 50 yards x 150 watts; rest 30 seconds between reps
|
Sunday, May 12, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, May 10, 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: 1x12x135 lbs., 1x12x195 lbs., 1x12x245 lbs. | ||
| Hammer Strength Chest Press: 1x10x100 lbs., 1x10x120 lbs., 1x5x135 lbs. | ||
| Hoist Roc-It Mid Row: 1x10x185 lbs., 1x8x225 lbs., 1x5x265 lbs. | ||
| Hoist Roc-It Abs: 2x12x165 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x125 lbs. | ||
| LifeFitness Standing Calf: 2x12x135 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, May 07, 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: 6,5,5 => 16 | ||||
| Push-Ups: 12,10,10 => 32 | ||||
| Squats: 18,15,15 => 48 | ||||
| TechnoGym Treadmill: 4 x 50 yards x 150 watts; rest 30 seconds between reps
|
Sunday, May 05, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, May 03, 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: 1x10x135 lbs., 1x10x185 lbs., 1x10x235 lbs. | ||
| Hoist Roc-It Chest Press: 1x10x135 lbs., 1x7x160 lbs., 1x5x190 lbs. | ||
| Hammer Strength Row: 3x8x115 lbs. | ||
| Hoist Roc-It Abs: 2x10x205 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x115 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, May 01, 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: 6,5,5 => 16 | ||||
| Push-Ups: 12,10,10 => 32 | ||||
| Squats: 18,15,15 => 48 | ||||
| TechnoGym Treadmill: 3 x 100 yards x 150 watts; rest 45 seconds between reps
|
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