FINAL REPEAT BEFORE NEW PROGRAM - CHECK OLD #'s HERE
Agility Ladder Warm Up OR Dot Drill Warm Up - Pick 8-10 Drills OR Patterns & Perform For 20-30 Seconds OR 10-15 Yards
POWER:
Dumbbell Push Press (Use Legs & Hips)
4X10
- 5#'s More Than Last Time
* Work Up Steadily & Make Sure You Keep Ribs Down, Pull Shoulders Back and Head Forward Slightly
STRENGTH:
Tire Flips (With & Without A Partner) - If You Don't Have Tire Then Barbell RDL's (4X8 Reps)
4 Sets Of 5 Flips (Partner) OR 3 Flips (Individual)
ASSISTANCE STRENGTH:
DB Supported Row
3X12 (Be At Your Heaviest Weight From Last Time On Your SECOND SET!)
SS w/
Zercher Lateral Lunge (Hold 1 DB Across Your Elbows As You Lunge)
3X5EA Way
SS w/
Hollow Rock Holds
3X30 Seconds
MOBILITY:
Three Way Band Shoulder Stretch
* 60 Second Each *
POST ALL WEIGHTS TO COMMENTS
2 comments:
DB Push Press 4X10
- Lynch - 15 & 7.5#
- Molly F - Bench - 25's
- Mollie - 22.5's
- Lindsay - 17.5's
- Tonya - 20's
- Mara - 20's
- Amber - 27.5's
- Kiley - 17.5's
- Lauren - 22.5's
- Redding - 20's
- Molly - 20's
Flips
- 500# Tire - Lauren, Amber, Mara, Mollie - 3 Times
- 300# Everyone Else
Row - 25-27.5's
DB Push Press - 20's
Barbell RDL's - 95
Breanna Trainor
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