I'm told not everyone had a chance to try Monday's workout. It was a tough one, with some new exercises that take getting used to. So today's is a similar version of it for you to try again (or for the first time).
Group 1: (complete 5 cycles, do not stop between exercises)
Olympic Bar Pull/Push x 10/side -as an alternative, only complete the push, omit the cross body pull, but add more weight for this
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10 -as an alternative, complete the split squat with weights at side, between each leg complete 10 pushups (total of 20)
Wide Lateral Squats with Rainbow x 10
Group 2:(complete 5 cycles, do not stop between exercises)
Superman Kneeling on Bosu x 10/side
Frogger x 25
Side Plank x 45 seconds/side
Burpees x 10
Weighted crunches (hold med ball in hands at head level while performing crunch) x 20
Bonus Round:
If you are still good on time, try the bonus round.
Load the sled. 4 or more plates. You want to be able to move it, but running should be difficult or maybe not possible.
Goal:
Walk/speed walk/move as fast as you can pulling the large load. Travel 100yards. Leave the sled, sprint to your start point, turn and sprint back. This is one round.
Complete as many rounds as you can in 10 minutes.
If more than one of you are doing this together, one can sprint as many reps as they can while the other pulls, switch each time a pull is complete.
Group 1 Videos:
Group 2 Videos:
Wednesday, 27 June 2012
Sunday, 24 June 2012
Spartan Training Begins
The focus begins to shift now... back towards high anaerobic focus. It is important to remember the importance of modifying how we train to develop different body systems. While it is important to develop strength, the ability to apply your strength under demanding cardiovascular circumstances is equally critical. Following the strength program with focused anaerobic conditioning will address this. If you feel you need more time on the strength program, please let me know, I can help you with continuing on the strength program for a few more weeks.
Are you Spartan Ready?
The training begins now:
Group 1: (complete 5 cycles, do not stop between exercises)
Olympic Bar Pull/Push x 10/side
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10
Wide Lateral Squats with Rainbow x 10
Group 2:(complete 5 cycles, do not stop between exercises)
Superman Kneeling on Bosu x 10/side
Frogger x 25
Side Plank x 45 seconds/side
Weighted crunches (hold med ball in hands at head level while performing crunch) x 20
Bonus Round:
If you are still good on time, try the bonus round.
Load the sled. 4 or more plates. You want to be able to move it, but running should be difficult or maybe not possible.
Goal:
Walk/speed walk/move as fast as you can pulling the large load. Travel 100yards. Leave the sled, sprint to your start point, turn and sprint back. This is one round.
Complete as many rounds as you can in 10 minutes.
If more than one of you are doing this together, one can sprint as many reps as they can while the other pulls, switch each time a pull is complete.
Group 1 Videos:
Group 2 Videos:
Are you Spartan Ready?
The training begins now:
Group 1: (complete 5 cycles, do not stop between exercises)
Olympic Bar Pull/Push x 10/side
Cross Body Plate Drive x 10/side
Contralateral Split Squat to Shoulder Press x 10
Wide Lateral Squats with Rainbow x 10
Group 2:(complete 5 cycles, do not stop between exercises)
Superman Kneeling on Bosu x 10/side
Frogger x 25
Side Plank x 45 seconds/side
Weighted crunches (hold med ball in hands at head level while performing crunch) x 20
Bonus Round:
If you are still good on time, try the bonus round.
Load the sled. 4 or more plates. You want to be able to move it, but running should be difficult or maybe not possible.
Goal:
Walk/speed walk/move as fast as you can pulling the large load. Travel 100yards. Leave the sled, sprint to your start point, turn and sprint back. This is one round.
Complete as many rounds as you can in 10 minutes.
If more than one of you are doing this together, one can sprint as many reps as they can while the other pulls, switch each time a pull is complete.
Group 1 Videos:
Group 2 Videos:
Wednesday, 20 June 2012
OFF -Chest and Back
Last workout in the Strength series....
Time to get Anabolic next week, so enjoy this one while you can still catch your breath!
Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR Supermans -Try holding weight -NEEDS TO BE SMALL (5 llbs will change a lot)
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 10 reps -rep numbers dropped on both this week, so add more weight!
Flat DB Chest Press 3 sets x 8 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Time to get Anabolic next week, so enjoy this one while you can still catch your breath!
Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.
Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR Supermans -Try holding weight -NEEDS TO BE SMALL (5 llbs will change a lot)
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 10 reps -rep numbers dropped on both this week, so add more weight!
Flat DB Chest Press 3 sets x 8 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Bicycle Abs -3 sets of 40
Frogger -3 sets of 30
==================================================Frogger -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Tuesday, 19 June 2012
Shoulders & Arms -June 20, 2012
FNG's: The video links are in this one, there is also a youtube playlist at the end for you.
Onto Shoulders & Arms: (supersets)
Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 10reps 1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
-------------------------------------------------------------------------------------------------
Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds...
------------------
Mountain Climbers
------------------
Deadbug
------------------
Med Ball Partner Pass
------------------
Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!
======================================================
Cool Down, Stretch! Water....
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Saturday, 16 June 2012
Legs -June 17
Congrats!
You've made it to week 10... we are nearing the end of the Strength Program...time to push it home!
Each pair is a superset. Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 20 reps
Alternating Reverse Lunges -3 sets x 20 reps
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps -Add a weight, if you already did, add more!
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A BIGGER weight this time.
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!
You've made it to week 10... we are nearing the end of the Strength Program...time to push it home!
Each pair is a superset. Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 20 reps
Alternating Reverse Lunges -3 sets x 20 reps
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps -Add a weight, if you already did, add more!
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A BIGGER weight this time.
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!
Tuesday, 12 June 2012
OFF Day -Shoulders & Arms
FNG's: The video links are in this one, there is also a youtube playlist at the end for you.
Onto Shoulders & Arms: (supersets)
Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 10reps 1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
-------------------------------------------------------------------------------------------------
Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds...
------------------
Mountain Climbers
------------------
Deadbug
------------------
Med Ball Partner Pass
------------------
Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!
======================================================
Cool Down, Stretch! Water....
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Monday, 11 June 2012
Chest & Back -June 12, 2012
Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR Supermans -Try holding weight -NEEDS TO BE SMALL (5 llbs will change a lot)
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 10 reps -rep numbers dropped on both this week, so add more weight!
Flat DB Chest Press 3 sets x 8 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.
Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR Supermans -Try holding weight -NEEDS TO BE SMALL (5 llbs will change a lot)
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press 3 sets of 8 Max... if you can lift more, add more weight
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
[two options for this one, traditional-lying in line with the bench, advanced -lying perpendicular to the bench, with only your shoulders across the bench, depend on your core to support your hips as if they had the bench under them]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 10 reps -rep numbers dropped on both this week, so add more weight!
Flat DB Chest Press 3 sets x 8 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Bicycle Abs -3 sets of 40
Frogger -3 sets of 30
==================================================Frogger -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Friday, 8 June 2012
Shoulders & Arms -June 9th
FNG's: The video links are in this one, there is also a youtube playlist at the end for you.
Onto Shoulders & Arms: (supersets)
Part A: Change! 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms! [CHANGED!]
------------------------------------
Onto Shoulders & Arms: (supersets)
Part A: Change! 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 10reps [CHANGED]1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms! [CHANGED!]
------------------------------------
Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps [CHANGED]-move elbow towards head for increased difficulty
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps [CHANGED]-move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
-------------------------------------------------------------------------------------------------
Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds...
------------------
Mountain Climbers
------------------
Deadbug
------------------
Med Ball Partner Pass
------------------
Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!
======================================================
Cool Down, Stretch! Water....
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Monday, 4 June 2012
OFF -Chest & Back
Each pair is a superset. Notes on alternatives & video clips are at the end, after the abs.
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR Supermans
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 10 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Warm up for 5-15 minutes on bike/treadmill/stepmill/rower, complete pre-hab/movement prep prior to starting.
Group 1:
Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}
T Bar Rows 3 sets of 10 reps -At least 45 llbs on this one now! -tip: use smaller diameter weights to increase your range of motion
Yes, this is a lot of pullups. Please refer to the video clip for an alternative. This is a great way to increase the number of pullups you can do, don't be discouraged because you can't do all the reps in a row, use the technique of stepping up to the bar and lowering yourself down. (starts at 40 secs)
OR Use the pull up assist or the elastic bands to help you on your later reps.
------------------------------------------------------------------
Group 2:
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
One Arm DB Rows 3 sets of 10 reps
Ball Back Extensions 3 sets of 15 reps OR Supermans
---------------------------------------------------------------------------
Group 3:
One Arm DB Incline Press
*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.
Plate Pull overs -you can use a plate for this [45llbs for most]
-----------------------------------------------------------------------
Group 4:
Flat DB Flys 3 sets x 15 reps
Flat DB Chest Press 3 sets x 10 reps
=================================================
ABS: (super set this)
Banana Rock Abs -3 sets of 30
Bicycle Abs -3 sets of 40
Frogger -2 sets of 30
==================================================Frogger -2 sets of 30
Here are the video references: (note the next button, they are all in one playlist)
Sunday, 3 June 2012
Legs -June 4, 2012
Each pair is a superset. Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 15 reps
Alternating Reverse Lunges -3 sets x 15 reps This is a change!!!
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A WEIGHT THIS TIME!
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!
-----------------------------------------------------------------------------------------
Alternating Fwd Lunges -3 sets x 15 reps
Alternating Reverse Lunges -3 sets x 15 reps This is a change!!!
-----------------------------------------------------------------------------------------
Pop Squats -3 sets x 10 reps
Wall Balls -3 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side -ADD A WEIGHT THIS TIME!
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
ABS: (again, a superset)
Banana Rock x 30 reps
Wide Knee sit ups x 40 (10/side + 20 straight)
===============================================================
Roll it out...... stretch it out, legs will need some TLC!
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