Monday February 20 - Saturday February 25, 2012

Monday February 20, 2012
“Success depends on your backbone not your wishbone.” – By that famous author, Anonymous…
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Mountain Jumpers

Tuesday February 21, 2012
“That some achieve great success, is proof to all that others can achieve it as well.” – Abraham Lincoln
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 – Lying SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)

Wednesday February 22, 2012
“Success comes in cans; failure in cant’s” – Anonymous
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1. – Reverse Lunge & Side-2-Side Rope Slams + Burpees
2. – Gallows Starters Sprints + Gallows SL Squat Hops (L & R)
3. – DB Cleans (R & L) + Walking Renegade Row
4. – KB Swing + Band Tug-of-War w/Squat Sequence
1:00 rest between

Thursday February 23, 2012
“True leadership lies in guiding others to success. In ensuring that everyone is performing at their best, doing the work they are pledged to do and doing it well.” – Bill Owens
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Press
Band Resisted Jumping Jacks
Gallows Row
Standing Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch

Friday February 24, 2012
“Some people dream of success while others wake up and work hard at it.” – Anonymous
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge w/MB

Saturday February 25, 2012
“During the Samuel Johnson days they had big men enjoying small talk; today we have small men enjoying big talk” – Fred Allen
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Band Pull-Through
4 – Seated Side-2-Side Press
5 – Shoulders Elevated, DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up