Warm Up
(To determine how hard you should be working for all exercises: On a scale from 1(easy) - to 10
(Hardest) you should be working in the 8 - 10 range. - But if it ever hurts more then a 3 on the same scale - back down a bit.)
6 Rounds.
- Front Lunge
Curl (30 sec - switch legs)
- Bridge Double
Overhead Press (30 sec)
- Saxon Side
Bend (30 sec)
- Upright Row
(30 sec)
- Standing
Twist Press (30 sec - left one round, right the other)
- Swings (30
sec)
- Rest 1
minute
Pullups: 6
sets of 3 - 5.
(If you need
assistance do 3- 5 sec negatives. If they are easy add weight)
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