Strength 1:00:00 [3]
Drills then 4x10 of legs, arms then core.
Dynamic Warm-Up:
Straight leg raise—Walking A—Running A—Skipping B—Running C—Bounds, x2
Program: 30 seconds rest
Goblet Squats 4x10, 120 pounds
OH Kettle Side Lunge 4x10, 18 pounds
Kettle Swings, 1 hand 4x10, 14 kgs
Chest Flys 4x10, 25’s
1 arm row 4x10, 25 pounds
Standing wide shoulder press 4x10, with 25# ezi bar
Lateral raise 4x10, 5’s
Narrow pull downs 4x10, 30’s
Tricep pushdowns 4x10, 20 pounds
Ab dolly front rolls, side 4x10, bw
Single leg deadlift 4x10, bw
Cool Down:
Cats and cows
Hamstring Stretch
Foam Roller