Daily Session 3/26/13

Warmup & Dynamic Stretch for 10-20 minutes

Prep exercises: 3 sets

OH Stick Squat x15

SL Squat x 15ea

Bike 1 min (75% of full speed)

Bucket #1 for 3 sets

dB or BB Push Press x5

mB Shot Guns x 10ea

Box Jumps x 15ea

Conditioning: 5 x 50 yd sprints (rest is 1:1)

Bucket #2 for 3 sets 

DB Dead Lift x 6

Chin Ups x 12 (last 5 reps lower your self down in 4 sec)

Conditioning: 10 Mountain climbers on each leg to 25 yard sprint x 6

Bucket #3 for 3 sets 

travel lunge @ 15 yards x 1 lap

dB lawn mowers x 12 ea

Bucket #4 for 3 sets (no rest)

Up right row x 12 ea

Move the mountain drill with 5 items @ 15 yard apart

Sit ups x 25

Clock Lunge x 4ea (front, side, rev)

Conditioning: repeat for 6 sets with 2 min rest between sets

5-10-5 agility x 1

15 sec sprint

½ mile bike sprint

Cool Down: static stretch

*remember to consult with your physician before you start any exercise program.

 

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