Week #2 of This Session - Monday February 7 - Friday February 11, 2011

Monday February 7, 2011
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Push-up & Row
2. KB Squat & High Pull
3. Wall Ball
4. Slide Ham Curl
5. Strongman Crunch

Tuesday February 8, 2011
"Do today what others will not, so that you may do tomorrow what others cannot." – Unknown
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Prone Cobra X 10 Count
3 – Band Resisted SL Hip Ext X 10
4 – Jumping MB Slam X 10

Thursday February 10, 2011
"Si Vis Pacem, Para Bellum. (If you seek peace, Prepare for war.)" – Renatus, a Roman General around 390 B.C.
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit
1. SLDL w/DB
2. Walking Push-up & Drag
3. Double Lunge Variation: Lateral + Plia Lunge
4. Squat & Row
5. Ab Slides

Friday February 11, 2011
"Tho' much is taken, much abides, and tho'
We are not now that strength which in old days
Moved earth and heaven, that which we are, we are,
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield."
- from the last lines of Ulysses by Alfred, Lord Tennyson
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Burpees
A2 – Bird Dog Planks

B1 – Squat & 45 Degree Press w/MB
B2 – SL Hip Extension w/45 Degree MB Hold

C1 – DB Clean & Press
C2 – Loaded Side Plank