Dec 16, 2013

Pre-hab, warm up. 

There are three parts to this. 

First, some strength focus: once warm lift for weights that are challenging to you at lower reps. 

Second a high intensity combination of complexes: the weight should be lighter and the form needs to be impeccable. 

(Jeff, That means very good)

Some movements require a lot of focus and core stability, and if you can't maintain this drop them from the rotation. 

Third: core focus, the last 20 minutes. 

So, part 1: Strength

This ones for Tink & Waldo:

10 push-ups. 

10 burpees. 

3 sets:

-BB Bench press x 8 reps

-Inverted Row x 8 reps (add a plate to your waist if this is too easy)

Pull ups to max. 

6 negatives (step up to the bar and lower yourself down)

3 sets:

Hammer curls x 8

Skull crushers x 8

Down the rack x 2

Part 2:

10 reps of the following:

•   Front squat

•   BB bent over row

•   Deadlift

•   AB roll out

  Rest 30 sec to 1 minute

  Repeat three to five times 

  
  

  Part 3:

  Core. 

  http://www.youtube.com/watch?v=SB5Hi3JgjrY
  
  

  Try the new video or if that's too complicated try this;

  3 rounds. 

  Banana rock x 40

  Wide knees x 30

  Knees to elbows x 10

  Still shots from the video: