Jan 25, 2014

Warm up/Prehab. 

The base of this work out is in bold, and will take 20-25 min. 

Add a core segment at the end, and if you feel you have enough time, make a choice for some strength at the beginning. 

ie: deads and squats plus some bench press and rows or pull-ups. 

These should be done at the start, and you should manage your fatigue so you can complete all of the exercises and movements with perfect form. 

"Enough Already' (Reps and rounds) 
Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets. 
8 reps of each: 

•   Ab roll out 
  
•   High pull 
  
•   Reverse lunge (8 per leg) – you can use a front or back bar position for 
  this 
  
•   BB bent over row 
  
•   Push up shoulder touch Rest 30 sec to 1 minute 

Do 4-6 rounds.