Monday December 12, 2011
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Tug-of-War
DB Seated “V” Press
KB Swing
Tuesday December 13, 2011
“We don't stop playing because we grow old; we grow old because we stop playing.” - George Bernard Shaw
A – Warm-up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – Renegade Row & Press
2 – "Suicide" Sprints
Superset Station#2:
1 – SL Hip Extension
2 – Band Resisted Lateral Crawl & Side Shuffle
Superset Station#3:
1 – KB Squat & O/H Press
2 – Reverse Lunge & Alternating Waves w/Ropes
Thursday December 15, 2011
"Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress." - Alfred A. Montapert
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB Swing
Bottom Position Pushup Hold, 4 seconds
Squat w/ 4 Second Hold
½ Kneeling 1 Arm Band Reach & Row
SL Plank
Friday December 16, 2011
"Me and George and Billy are two of a kind." - Mickey Rivers, on his relationship with George Steinbrenner and Billy Martin
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Figure 4 Hip Extension
5 – Corkscrew Push Up
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers
