March 11, 2014

Warm-up, Pre-hab.

Push n Pull (Ladder set)

Do 10, 8, 6, 4, 2, 4, 6, 8, 10 reps of the following: 

•   Pull up 
  
•   Push up on bar 
  
•   Reverse Lunge
  
•   Front squat 
  
•   Ab roll out 
  
•   Skipping x 60 sec - this is not a rest! If you can't skip, do weighted burpees.
  Rest as little as possible between sets 
  

Core:
As many rounds as possible in 5 min. 
-From standing, bend, walk into a plank.
-From High Plank, 10 Cross body Mountain climbers -walk hands back to standing.
-Walk hands back to plank; Pushups x 10, walk hands back to standing.
-Walk hands back to plank; Plank Jacks x 10

Burpees. As many as you can in 2 minutes.
See the video below for more details on these exercises.
Repeat this at least once.


Well done.