Warm Up.. Hip & Lower Body Rolling
Dot Drills For Warm Ups - Pick 4 OR 5 Different Patterns & Run Through Each For 20 Seconds
STRENGTH:
Deadlift (It's a Great Lift, But Learn It Right Before You Really Go Heavy... Watch The Posted Videos)
5 Sets of 5 Reps
Video 1 - Setting Up
Video 2 - Back Angle
* You Should Have Your Back Flat AND Tension In Your Hamstrings Before You Lift The Bar
GYMNASTICS STRENGTH:
Push Ups (Slow Tempo, Perfect Positioning... Click The Exercise To Get An Idea What I Want)
3 Sets of 12 PERFECT REPS (Each One That Isn't Is a 10 second Hollow Hold Per Missed Rep)
CONDITIONING:
Team Shuttle Ladder X2:
As A Team Of 2 Perform The Following With One Girl Going At A Time...
100 Yard Sprint and Back, 90 Yds & Back, 80, 70... Down To 10.. Then 100 & Back AND 50 & Back To Finish...
* If You Are Doing This By Yourself Then Just Rest The Amount Of Time It Takes You To Complete Each Sprint Before Doing The Next One
** You Have 10 Minutes To Get As Far As You Can OR To Finish It All
4 comments:
Deadlift
- Redding and Mollie - 121#
- Amber - 142#
- Mara and Tonya - 109#
Push Ups
- Redding 1X12 (None), 2X12 (1R)
- Amber 3X12 (1R)
- Tonya 3X12 (1R)
- Mara 1X12 (None), 2X12 (1R)
- Molly F - 1R (All)
- Mollie - 1R (All)
Conditioning - 10 Minutes
Katelyn
6/17/2011
Triceps
-Cable Vbar pulldown: 3x90# max
-1 arm cable pulldown: 3x40# max ea
-Skull crushers- EZ bar: 3x55#max
-DB Kick backs-3x35# max ea
Chest
-Bench Press: 3x85# max
-DB bench press: 3x40# max
-Cable Crossovers: 3x45# max ea
Abs
-Cable Crunches (regular & oblique): 120# max @ 60 reps
Cardio
-10 minutes with 20 second sprint intervals
Deadlifts - 5 sets / 3@65lbs and 2@95lbs.
3 sets of 12 pushups.
Shuttle ladder 2x
Kiley Thalken
triceps- 3x75
bench press- 4x85
insanity abs and cardio dvd
Emma wright
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