Monday September 5, 2011
“What the world needs is more geniuses with humility, there are so few of us left.” – Oscar Levant
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Spiderman Push-ups
A2 – Squat & Tube Row Combo
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Mountain Climbers
D1 – Band Resisted Hip Walks
D2 – Prone Cobra
Tuesday September 6, 2011
“A choice between two good things is the hardest choice there is.” - Dorn of Islandia
A - Warm Up
B - Continuous 20 Minute Routine
1 – Bulgarian Squats X 10 (5 R & L)
2 – Hindu Push Up X 10
3 – Strongman Crunch X 10 (5 R & L)
4 – SL Hip Hinge w/ Rotation X 10 (5 L&R)
Thursday September 8, 2011
“When a friend is in trouble, don't annoy him by asking if there is anything you can do. Think up something appropriate and do it.” – E.W. Howe
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension Hold (L & R)
2 – Rows w/4 second hold – Side Plank Reach & Rotate (L & R)
3 – Jumping Squats – Kneel & rise and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Swings – Broad Jump Burpee & Bear Crawl
Friday September 9, 2011
"Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well-armed lamb contesting the vote." – Benjamin Franklin
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Reverse Lunge to Row
Side Plank Hip Raise & Lower
Corkscrew Push Up
DB Squat & SLDL
