Monday October 4, 2010
“We all are worms, but I do believe I am a glowworm.” – Winston Churchill
A - Dynamic Warm-up & Hip Mobility
B - 40/20 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
Lying Hip Extensions
Spiderman Push-up
Jumping Squats
Anterior Reach & Row
Tuesday October 5, 2010
“I am ready to meet my maker, but whether my maker is prepared for the great ordeal of meeting me is another matter.” – Winston Churchill
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Skater Jumps
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Ladder Runs
Thursday October 7, 2010
“To love someone is to identify with them.” – Aristotle
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up & Pike Combo
Jumping Split Squats
Seated Alternate Rows w/Bands
Plank Rows
Friday October 8, 2010
“You don't tell deliberate lies, but sometimes you have to be evasive.” – Margaret Thatcher
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Walking MB Lunge & Lateral Reach
SLDL (Stiff Leg) w/ DB or KB
Band Resisted Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Loaded Kneel & Rise
