Warm-Up: | ||||||
Foam Roller | ||||||
Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Sunday, December 29, 2019
Tuesday, December 24, 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:
|
Sunday, December 22, 2019
Warm-Up: | ||||||
Foam Roller | ||||||
Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Saturday, December 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: | ||
LifeFitness Seated Leg Press: 1x10x175 lbs., 1x10x215 lbs., 1x10x235 lbs. | ||
Hoist Roc-It Chest Press: 1x7x135 lbs., 1x5x160 lbs., 1x5x190 lbs. | ||
Hammer Strength MTS Row: 3x5x120(60+60) lbs. | ||
Ground Zero Free Motion Abdominal: 2x10x70 lbs. | ||
Cybex Prestige Strength Back Extension: 2x10x120 lbs. | ||
Cybex Eagle NX Calf: 2x10x130 lbs. | ||
Cool-Down: | ||
Foam
Roller
|
Wednesday, December 18, 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:
|
Sunday, December 15, 2019
Warm-Up: | ||||||
Foam Roller | ||||||
Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Saturday, December 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., 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: | ||||
Sled Program: | ||||
3 x 50 yards x 100 lbs; rest
30 seconds between reps
|
Wednesday, December 11, 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., 1x5x194 lbs., 1x5x244 lbs. | ||
Push-Press: 3x10(5+5)x20 kg. | ||
Pull-Ups: 3x5 + 1 negative rep => 16 | ||
Cool-Down: | ||
Foam
Roller
|
Sunday, December 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: | ||
Genesis Free Motion Squat: 3x12x100 lbs. | ||
LifeFitness Chest Press: 1x10x60(30+30) lbs., 2x10x70(35+35) lbs. | ||
Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 2x10x136 lbs. | ||
Hoist Roc-It Abs: 2x12x185 lbs. | ||
Cybex Prestige Strength Back Extension: 2x12x100 lbs. | ||
Cybex Eagle NX Calf: 2x12x110 lbs. | ||
Cool-Down: | ||
Foam
Roller
|
Wednesday, December 04, 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: | ||
Round 1: | ||
Circuit: 2x | ||
Snatches: 10(5+5) x 20 kg. | ||
Octane Fintess AirDyneX Bike (2:00 minutes): 35 calories/.8 miles, 33 calories/.7 miles | ||
rest 2 minutes between circuits | ||
rest 5 minutes between rounds | ||
Round 2: | ||
Circuit: 2x | ||
Deadlifts: 12x144 lbs. | ||
TechnoGym Aquafeel Skillrow Rower (2:00 minutes): 23 calories/470 meters, 22 calories/465 meters | ||
rest 2 minutes between circuits | ||
rest 5 minutes between rounds | ||
Round 3: | ||
Circuit: 1x | ||
Knee-Ups: 8 | ||
Kettlebell Swings: 8x24 kg. | ||
Suitcase Carry: 84 feet left hand, 84 feet right hand x 24 kg. | ||
Burpees: 8 | ||
Plank Hold: 45 seconds | ||
Cool-Down: | ||
Foam
Roller
|
Sunday, December 01, 2019
Warm-Up: | ||||||
Foam Roller | ||||||
Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Wednesday, November 27, 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:
|
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