September 29, 2009

Foam Roll

Dynamic Warmup which is on the board underneath the television

      +

Hurdle Hops 3*5 hurdles/leg

Step Ups   2*10

PushUps   2*10

Seated Rows          2*10

1 Arm Push Press   2*5

1 Arm Planks 2*30 seconds

Complex Ladders (6,5,4,3,2,1)

Romanian Deadlift

Bent Over Rows

Power Cleans

Front Squats

Push Press

Push Ups

Jumping Jacks *10

Today's Workout

Trap Bar DL 5*3
Chin Ups 3*8

Single Leg Squat 3*8

Incline Bench Press 3*8

Front Planks 3*50 seconds

September 16, 2009

Warmup
Glute Bridge
Hand Walkovers
TKE's
Walking Lunge-Elbow to instep stretch
Ankle Mobility Knee Touches
CNS activation
     Side to side base jumps
     Fast feet pitter Patter

1A Bench Press 6*3

1B Chinups 5*3

2A Seated Row 3*8

2B Face Pull 3*12

3A Farmer's Walk 3*8