- Joined
- Jul 23, 2005
- Messages
- 11,812
- Reaction score
- 213
- Points
- 63
- Age
- 45
Active Stretched
Warm ups..
Isometric Planks w/feet on the ball
Isometric Planks w/arms on the ball
Single Legged-Squats
Bulgarian Squats
25lb DBs for 6 reps
40lb DBs for 4 sets, 8 reps (60 sec RI)
Marching DB Lunges
35lb DBs for 3 sets, 20, 19, 15 steps (90 sec RI)
Unilateral Leg Press
4 plates for each leg, for 2 sets, 10 reps (45 sec RI)
HIIT..
Eliptical
5 min warm up
6 sets of 20 sec sprints w/1 minute inbetween
5 min cool down
Static Stretched
Bulgarians are still a killer.
Lunges had 2 failures. The 2nd set was a textbook failure, but the 3rd set had a RP at the 10th step, then I did 5 more steps.
Unilaterals were really hard. Deliberatly. I am on a laptop right now and it sucks so Ill add to this later.
Warm ups..
Isometric Planks w/feet on the ball
Isometric Planks w/arms on the ball
Single Legged-Squats
Bulgarian Squats
25lb DBs for 6 reps
40lb DBs for 4 sets, 8 reps (60 sec RI)
Marching DB Lunges
35lb DBs for 3 sets, 20, 19, 15 steps (90 sec RI)
Unilateral Leg Press
4 plates for each leg, for 2 sets, 10 reps (45 sec RI)
HIIT..
Eliptical
5 min warm up
6 sets of 20 sec sprints w/1 minute inbetween
5 min cool down
Static Stretched
Bulgarians are still a killer.
Lunges had 2 failures. The 2nd set was a textbook failure, but the 3rd set had a RP at the 10th step, then I did 5 more steps.
Unilaterals were really hard. Deliberatly. I am on a laptop right now and it sucks so Ill add to this later.