Sunday, June 23rd, 2013

Warm up, Pre-hab.

Super Sets:

#1: 3 sets
Chest Press x 10
Rows x 10

#2: 3 sets
Squats x 8-10
Deadlift x 8-10 (if you are not comfortable with either of these, replace with Air squats and Hamstring Curls on the ball)

#3: 3 sets
Battle Ropes x10s double, x10s alternating
Pec Fly x 10

#4: 3 sets
Step up with knee drive (weighted) x 8-10
Hammer Curls x 10

Core: 3 sets
Dead bug x 45s
Plank: side/front/side 45s each
Walking pushup x 10
Hanging Abs x 15

Stretch, hydrate.