Monday August 29, 2011
"The truth is violated by falsehood but outraged by silence." – Old adage
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
Rear Leg Elevated Squat & MB Lateral Twist
Side Plank Hip Raise
Push Up Position Band Rows
KB SLDL
Tuesday August 30, 2011
"Old age is just a record of one's whole life." – Muhammad Ali
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Drop Squat & Forward Lunge Combo
Lateral Shuffle & Burpee Combo
Spiderman Push-up
Thursday September 1, 2011
"Great is the victory, but the friendship of all is greater." – Emil Zatopek
A - Warm Up
B - Thunder & Lightning Complexes
Alternate between 30 seconds of strength training exercises and 15 seconds of power training exercises for 3 total complexes.
Exercises:
1A - Tempo Hands Overhead Squats (drop fast, 3 seconds up)
1B - Jump Split Squats
2A - Tempo SL Feet Elevated Push Up (drop fast, 3 seconds up)
2B - Kneeling Speed Chest Press
3A - Tempo Hands Overhead Weighted 2 Leg Hip Hinge (down fast, 3 seconds up)
3B - Band Resisted Skater Hops
Friday September 2, 2011
"Practice puts brains in your muscles." – Sam Snead
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Back Plank Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Wide Grip Push Up
SL Hip Extension
SL Burpees
