AFD B Shift Workouts: Thur March 8, 2012

Thursday March 8, 2012

Warm-up Pre-hab:

Part 1:

Tabata. On either bike or rower, ride/row for 1-2 minutes to get comfortable, then 20 sec hard, 10 sec recovery pace –repeat 8 times. Increase resistance and intensity to a level that if you had to go for 21 sec you wouldn’t be able to make it.

Spin for a minute to let your HR come down, then report to the first step on the pyramid.

Part 2:

Pyramid Style. –This time with more variety, each option posted provides an increase in difficulty

10…9…8…7…6 –ABS>>> (see below)

Lunges [Forward Lunge with weight] [3 point lunge –front, back, lateral –no weight] [5 point lunge –no weight]

Pushups [with one leg off ground] [with med ball] [weighted on back] [on stability ball]

Deadlifts [bar only, don’t be afraid to do this with almost no weight to get technique down] [if you have confidence and experience, add weight each time the rep # drops]

Inverted or Reverse Rows [change to one arm rows on bench] –set up TRX with short handles to do this in the squat rack instead of using an Olympic bar

Split Squat to Shoulder Press [change to reg squat, sh. Press with no weight] [reg squat, sh. Press with light weight] [split squat to shoulder press with no weight] [split squat to sh press as in video]

Olympic Bar Pull [start with only the shoulder press, then add in the squat] [modify to Olympic Bar Pull/Push –see video]

Part 3: ABS:

Pick 3 Excercises, perform each for 60-90 secs, do this 3 times.

Example: (obviously, increase difficulty by

Deadbug x 60 sec

Hanging Abs x 60 sec

Wide Knee Situps x 60 sec

Repeat this 3 times!

Hydrate!