Recovery Week

It's a recovery week, so...recover.
This is a 3 day program. You choose which 3 days on which you will train. The other days of the week you should do some light cardio for 20 to 30 minutes, like swimming, brisk walking, jumping rope, etc.

Day 1
A) Warm-up well
B) Sprint/Push up combo
Find an open area where you can sprint for 15 seconds, or about 100 yards.
Sprint for 15 seconds, then immediately drop and do 10 strict push-ups.
Walk back to your starting line then immediately sprint and perform the push-ups again.
Perform between 10 to 15 sets.

Day 2
A) Warm up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible of each exercise in 20 second increments for 3 complete rounds.
1) Jumping Squat x 20 seconds (Squat and jump into the air)
2) Squat x 20 seconds
3) Hold in Bottom Squat Position x 20 seconds
This should take you 60 seconds. Repeat 3 times for a total of 3 minutes.
C) Push-up with Lateral Arm Extension & Rotation and Hip/Thigh Extension Combo
1) Push-up with lateral arm extension & rotation x 10
Perform a push-up, then at the top of the movement and in a controlled manner, extend one arm with the thumb pointing to the ceiling (left or right) straight out in front of you in the direction of your head. Your arm should be by your ear. Pinching your shoulder blades and keeping the thumb pointed to the ceiling, slowly and under control, sweep your hand around to your side then bring it to the floor. Do another push-up then reach and rotate with the opposite arm. Repeat until all repetitions are performed.
2) Rest for 30 seconds
3) Hip/Thigh Extensions x 15 L & R (click the link for a demo)
15 on the right side, 15 on the left side.
4) Rest for 30 seconds
5) Repeat these 2 exercise for 3 to 5 rounds

Day 3
A) Warm up well
B) Combo set
Perform a series of repetitions, from 12 down to 4, in the following 5 exercise set as quickly as you can. Rest as needed. Click the link for a demo.
1) One Leg Elevated Push-ups (6 right and 6 left)
2) Reaching SLDL (Left & Right side)
3) Prisoner Siff Squat
4) Side Plank Reach & Rotate (Left & Right side)
5) Horizontal Row
Begin with exercise #1 and perform 12 repetitions for each exercise (on both the left and right side where called for) as quickly and efficiently as possible. Immediately return to exercise #1 and go through the order performing 10 repetitions for each movement, then 8, 6 and finally 4. Rest as needed.

If you have any questions about these routines, please email me: Steve@firestormfitcamps.com

Final Week of this June 2010 Session.

Monday June 28, 2010
"Not everything that is faced can be changed, but nothing can be changed until it is faced." - James Baldwin

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Jumping squats w/band
Dead-lift w/band
Push-up w/band
Body Saw w/adduction & abduction
Slide Lunge & lateral shoulder abduction

Tuesday June 29, 2010
"Every man is afraid. The more intelligent you are, the more scared you are - but it is the brave man who carries on despite those fears ..."

A - Warmup

B - 50/10 Training

Sliding Ham Curl

Squat & row

Scorpion push-up

Band push press

Strongman crunch

Thursday July 1, 2010
"An EXPERT knows a lot about a little." - Dink Weber

A - Dynamic warmup & 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 July 2, 2010
"The shoe that fits one person pinches another; there is no recipe for living that suits all cases." - Carl Jung

A - Warm-up

B - 50 - 10 training

50 seconds of work, 10 seconds of rest X 4 rounds

Side-2-side squat & touch
Dive bomb push-ups
Jumping split squats
Crossover reach SLDL

Side plank reach & rotate