Monday April 6, 2015
“I don't feel old. I don't feel anything until noon. Then it's time for my nap.” – Bob Hope
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – DB Squat & Press
2 – Gallows Row
3 – KB SL Hip Hinge
4 – Strongman Crunch
5 – Band Resisted Clam Shell
6 – Spiderman Pushup
C – Finish: 15/15 Jump Squat, Bear Crawl, DB S-2-S Stability Swing, Horizontal Squat
“I don't feel old. I don't feel anything until noon. Then it's time for my nap.” – Bob Hope
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – DB Squat & Press
2 – Gallows Row
3 – KB SL Hip Hinge
4 – Strongman Crunch
5 – Band Resisted Clam Shell
6 – Spiderman Pushup
C – Finish: 15/15 Jump Squat, Bear Crawl, DB S-2-S Stability Swing, Horizontal Squat
Tuesday April 7, 2015
“Never attribute to malice that which is adequately explained by stupidity.” – Hanlon's Razor
A – Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushups
2A – Dead Bug Hold
“Never attribute to malice that which is adequately explained by stupidity.” – Hanlon's Razor
A – Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushups
2A – Dead Bug Hold
1B – 1 Arm DB/KB Sumo
Dead-lift
2B – SL Hip Extension Hold
2B – SL Hip Extension Hold
1C – Squat Jumps
2C – Side Plank Hold
C – Finish: 15/15 Bag Work, Burpee, Slide Inch Worms, Mountain Climb
2C – Side Plank Hold
C – Finish: 15/15 Bag Work, Burpee, Slide Inch Worms, Mountain Climb
Wednesday April 8, 2015
“There are victories of the soul and spirit. Sometimes, even if you lose, you win.” – Elie Wiesel
A – Warm-up
B – 40/20 Training
20 seconds of work, 40 seconds of rest X 4 rounds
1 – KB Goblet Squat Hops
2 – Prowler Bear Crawl
3 – Slide Lunge & 1 Arm Band Row
4 – Glute Bridge Sprints
5 – Gallows Squat Jumps
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Clam Shell Hold L&R, Prone Cobra
“There are victories of the soul and spirit. Sometimes, even if you lose, you win.” – Elie Wiesel
A – Warm-up
B – 40/20 Training
20 seconds of work, 40 seconds of rest X 4 rounds
1 – KB Goblet Squat Hops
2 – Prowler Bear Crawl
3 – Slide Lunge & 1 Arm Band Row
4 – Glute Bridge Sprints
5 – Gallows Squat Jumps
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Clam Shell Hold L&R, Prone Cobra
Thursday April 9, 2015
“Security is mostly a superstition; it does not exist in nature. Life is either a daring adventure or nothing.” - Helen Keller
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play for 25 minutes.
“Security is mostly a superstition; it does not exist in nature. Life is either a daring adventure or nothing.” - Helen Keller
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play for 25 minutes.
Friday April 10, 2015
“Don't worry about avoiding temptation ... As you grow older, it will avoid you.” – Winston Churchill
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Pulsing Mid Range Split Squat - R
3 – Pulsing Mid Range Split Squat - L
4 – S-2-S Push-ups
5 – SL Figure 4 Hip Extension - Left Side
6 – SL Figure 4 Hip Extension - Right Side
C – Finish: 15/15 DB Speed Punch, Reverse Bear Crawl, Tunnel Hop, Horizontal Jumping Jacks
“Don't worry about avoiding temptation ... As you grow older, it will avoid you.” – Winston Churchill
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Pulsing Mid Range Split Squat - R
3 – Pulsing Mid Range Split Squat - L
4 – S-2-S Push-ups
5 – SL Figure 4 Hip Extension - Left Side
6 – SL Figure 4 Hip Extension - Right Side
C – Finish: 15/15 DB Speed Punch, Reverse Bear Crawl, Tunnel Hop, Horizontal Jumping Jacks
Saturday April 11, 2015
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
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. 5 rounds.
1 – Band Sagittal Plane Loaded Kneel to Rise
2 – DB Loaded “Y” & “T” Raises On Ball
3 – Band Resisted Clam Shell – R
4 – Band Resisted Clam Shell – L
5 – MB O/H Lateral Lunge & Reach
6 – Superman's
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
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. 5 rounds.
1 – Band Sagittal Plane Loaded Kneel to Rise
2 – DB Loaded “Y” & “T” Raises On Ball
3 – Band Resisted Clam Shell – R
4 – Band Resisted Clam Shell – L
5 – MB O/H Lateral Lunge & Reach
6 – Superman's
