Week #3 - Monday October 17 - Friday October 21, 2011

Monday October 17, 2011
“Sometimes the best helping hand you can get is a good, firm push.” – Joann Thomas
A – Warm-up
B – 50-10 X 4
50 seconds of work, 10 seconds of rest X 4 exercises
DB 1-Arm Clean & Press
Wide Leg Stance, Alternating Grip Row
Frog Crunch
Push Up & Sequential 4 Point Reach
MB Squat with Extension

Tuesday October 18, 2011
“Living healthily is nothing less than arriving at old age accepting one’s one and only life cycle as that something that had to be and that, by necessity, permitted of no substitution.” – Erik Erikson
A - Warm Up
B - Continuous 20 Minute Routine
1 – Knee Friendly Lunge & Reach X 10
2 – Spiderman Push Up X 10
3 – Body Saw X 10
4 – SL Hip Hinge w/ Rotation X 10

Thursday October 20, 2011
“There is only one quality worse than hardness of heart and that is softness of head.” – Theodore Roosevelt
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat. 5 rounds.
Walking MB Lunge & O/H Lateral Reach
Elevated SL Hip Extension
Band Resisted Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Tall Kneeling Band Row

Friday October 21, 2011
“Wealth is more about focus than about money, and focus is a choice.” – Anonymous
A - Warm Up
B - 15 Second Succession Complexes
Perform 6 consecutive 15 second work periods followed by a 1 minute recovery. Perform 8 rounds.
Exercises:
1 - Side Plank Left
2 - Side Plank Right
3 - Push Ups
4 - Jumping Squats
5 - Squats
6 - Squat Position Hold