Final Week of this Session - Monday January 24 - Friday January 28, 2011

Monday January 24, 2011
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB or KB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Split Squat to Row
Side Plank Hip Raise
Rear Leg Elevated Split Squat & Single Arm Press
SLDL w/ Anterior MB Reach

Tuesday January 25, 2011
"That which we achieve too easily, we esteem too lightly." – Thomas Paine
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Thursday January 27, 2011
"It is a sublime thing to suffer and be stronger." – Henry Wadsworth Longfellow
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Yoga Push-ups X 10
3 – Body Saw X 10
4 – SLDL w/ Rotation X 10 (5 L&R)

Friday January 28, 2011
"The 5 Ss of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." – Ken Doherty
A – Warmup
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 – KB Squat & OH Press
2 – Ladder Skips & Hops
Superset Station#2:
1 – Plank & Moving Ab Roller Across Court
2 – Band Resisted Side Shuffle
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – Side Shuffle & 4 Forward Lunges

Week #3 - Monday January 17 - Friday January 21, 2011

Monday January 17, 2011
“Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.” – Ross Perot
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 – Triceps Push Up
3 – SL Dead Lift
4 – Biceps Push Up
5 – SL Hip Hinge & Reach
6 – Hands Over the Line
7 – Skater Jumps
8 – Atomic Planks & 180 Degree Rotation

Tuesday January 18, 2011
"I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids.
With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have.
Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now.Success will not wait.
If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Warmup
B - 10-20-30 Ladder Intervals and the Push-up Challenge
Perform 10-20-30 ladder intervals with a 1:1 work to rest ratio twice. Then perform a push-up variation for 60 seconds followed by a 60-second rest and transition.

A1) 10-20-30 Ladders#1 with KB Swings
A2) P/U Challenge#1: Uchi Mata Push-up

B1) 10-20-30 Ladders#2 with Box Jumps
B2) P/U Challenge#2: Leg Kick Push-up

C1) 10-20-30 Ladders#3 with Burpees
C2) P/U Challenge#3: Alt. Grip SL Push-up

Thursday January 20, 2011
“We refuse to spoil the present over concern for the future. However, when the future becomes the present, we are always sorry we failed to exercise our foresight.” – Unknown
A - Dynamic Warmup & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Renegade Rows & Press
V-Sit Band Chest Press
KB Swing
Slide Ham Curl
Resisted Band Sprints

Friday January 21, 2011
“A critic is a legless man who teaches running” – Channing Pollock
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.
A1 – Wood chop MB Slams
A2 – DB Resisted Reaching Planks

B1 – Lateral Box Hops
B2 – SL ¾ Push Up Hold

C1 – Alt. B/O DB Row
C2 – T-Push Up Hold

Final 2 Minutes – Finisher!

Week #2 of This Session - Monday January 10 thru Friday January 14, 2011

Monday January 10, 2011
"It takes as much energy to wish as it does to plan." – Eleanor Roosevelt
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Tuesday January 11, 2011
"Success is often achieved by those who don't know that failure is inevitable." – Coco Chanel
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Drop Squat & Lunge Combo
Lateral Shuffle & Shuttle Combo
Corkscrew Push-up

Thursday January 13, 2011
"What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others." – Pericles
A - Dynamic Warm-up & Hip Mobility
B - 20 minute blast-o-rama
30 seconds work, 15 seconds rest X 4 rounds = 20 minutes.
Push-up & Pike Combo
Squat & Row Hold
Mountain Climbers w/ Ball
SLDL DB Cross-body Reach
Bi-Lateral Reaching Atomic Planks
Lateral Box Shuffle

Friday January 14, 2011
"Opportunity's favorite disguise is trouble." – English proverb
A - Warm-up
B - 15 second consecutive circuits
Perform 6 consecutive 15 second work periods followed by a 1 minute rest and transition. Up to 8 rounds.
1 Arm Lunge Stance Bent Over Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)

Week #1 - Monday January 3 through Friday January 7, 2011

Monday January 3, 2011
"The path of least resistance is only paved for the first 200 yards." – Tim Ferris
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
DB Squat & Press
MB SLDL & Reach
Push-up
Body Saw
Seated Resisted Chest Press Hold

Tuesday January 4, 2011
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A - Warmup
B - 50/10 Training
Sliding Ham Curl
Squat & Row
Scorpion Push-Up
DB Push Press
Strongman Crunch

Thursday January 6, 2011
"The ladder of success is best climbed by stepping on the rungs of opportunity." – Ayn Rand
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 15 seconds rest X 4 rounds = 20 minutes.
Pikes
Jumping Reverse Lunge Ball Slams
Mountain Jumpers
1 Leg DB Dead-Lift
Rotating/Reaching Atomic Planks
Skater Jumps

Friday January 7, 2011
" Reading is an art form, and every man can be an artist." – Ed Cole
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Band Resisted Lying Hip Extensions
Spiderman Push-up
Squat Hold with Row Hold
Side Plank Reach & Rotate

"Off Week" Training - Monday December 27 thru Friday December 31, 2010

Well here it is...your last training program for 2010. Be sure and hit it hard and with a vengeance and always remember: it isn't so much what you do between Christmas and New Year's that makes or breaks you, it's what you do between New Year's and Christmas!
Steve
~~~~~~~~~~~~~~
Day 1
A) Warm-up well
B) Sprint & Push-ups Routine
In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo.
Do this for 10 to 15 rounds.

Day 2
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Day 3
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)