Week #2 of this session - Monday November 8 - Friday November 12, 2010

Monday November 8, 2010
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
A) KB Swing
B) KB Squat & High Pull
A) Push- Band Step and Chest Press
B)Pull- Band Reverse Lunge + Row
Slide Lunges
MB Diagonal Chops- Low to High

Tuesday November 9, 2010
“The longer you stay in one place, the greater your chance of disillusionment.” – Art Spander
A - Warm Up
B - Continuous 20 Minute Routine
1 - Skater Hops X 10
2 - Spiderman Push Up X 10
3 - SLDL w/ rotation X 10
4 - Side Plank Reach & Rotate X 10

Thursday November 11, 2010
“To carry a grudge is like being stung to death by one bee.” – William Walton
A - Dynamic Warm-up & Hip Mobility
B - 20 minute blast-o-rama
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Band Overhead Squats
Slide Lunge
Side-to-Side Push-up
Split Squat Band Row
Rotating Atomic Planks

Friday November 12, 2010
“It’s not about time, it’s about choices. How are you spending your choices?” –Beverly Adamo
A – Dynamic Warm-up & Hip Mobility
B – Thunder & Lightning Strength & Power Work
A1 ) Goblet Squat (3 sec down, 1 sec pause, explode up)
A2) Sumo Dead-lift (fast descent, fast ascent)

B1) DB 2 Arm Press (3 s descent, 1 s pause, X up)
B2) Free Band Chest Press (fast & controlled)

C1) Low Squat Band Row (3 s release, fast pull, 1 s pause)
C2) MB Slam (fast tempo)