Warm up, Pre-hab.
Adjust the order of the groupings so there are no waits in between exercises beyond what is recommended. Finish together with the 3 core exercises.
2 sets. (supersets)
- Down the rack x 6 per weight.
- Olympic Bar Pull/Push (using the landline anchor for the barbell, draw the bar across your body, and then press the bar in front of you) x 8
3 sets. (supersets)
- Box Jumps x 10
- Ab Roll out on BB x 10
- Push ups on BB x 10
- 30-60sec rest between sets. No more.
3 sets. (supersets)
- Manmaakers x 7
- Pull ups x 7
- Mountain Climber on BOSU x 21
- 30-60sec rest between sets. No more.
3 sets. (supersets)
- TRX pendulum x 16
- TRX knee drive x 8
- TRX Pike x 4
- 30sec rest between sets. No more.
3 sets. (supersets)
- Squats x 8-10
- Deads x 8-10
To Finish:
Core -2 sets minimum.
- Hanging, toes to bar x 15
- Med ball slams x 20
- Frogger x 25
Congrats.
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