(dead bug) DB Bench Press

2-0-3

3 of 10

(warrior) DB Uni-Row

2-0- 3

3 of 10

*with rotation

(chair) Bi-Curl-OHP

-3

3 of 12

*stand w/ohp

(smith) Rev. Rows

---------

-------

3 of 10

*dec. stability

(cable) Uni-Chest Press

2-0-3

3 of 10

*w/rotation

(bench balance) DB OHP

1-0-3

3 of 10

‘24's' (smith) squats (B/R/L)

---------

>10

3 of 8

*R-8, L-8, B-8

DB Dead Lift - Upwrd Row

3-1-1-3

3 of 10

Timed Weighted Squat

__:__

1x

*until fatigue (add wt each att.)

Pull Ups

____

*add 1 each att. (lvl 2)

(cable) Lateral Raise

1-0-3

3 of 10

*w/ squat, stand w/lift ( full ROM)

(cable) Uni-Push Down

1-0-3

3 of 10

* stat. squat

Crazy 8!

( cable) Tri- Extension

2-0-3

1 of 8

(dead bug) Skullkrusher

1-1-2

1 of 8

(balance) OH Skullkrush

3-1-3

1 of 8

*1 DB

‘24's' Bi-curl (full, ½, ½)

1-0-1

8-8-8

Full ROM, bot ½, up 1/2

(cable) crunches (r,l,c)

1-0-5

8-8-8

*legs are flat on ground

(cable) skiers' press

2-0-3

8-8-8

(cable) swimmers' press

2-0-3

8-8-8

reps

timed

breaths

notes

‘Military Swoops'

12

inhale in transition,exhale at pose

10 sec. Push Ups (tri)

8

Inhale to start, exhale at hover

10 sec. Push Ups (chest)

8

Elbow plank (til fatigue)

1

__:__

Inc.time/dec stability ea attempt

Reverse plank (feet to ball)

1

__:__

Attempt 60s.

Full Body Crunch (w/med bl)

20

Chest toss-OH toss

‘Quick Dog'

27

*quickly transition from down dog to updog to standing

½ Moon Hops (r,l)

10 10

*keep your eyes on your hands!

Moon Hops (both)

20

Childs Pose

30 s.

Opp Arm/Leg (tbltop)

26

& nbsp;

*alternating *add pulse, crunch

(obtuse) PU Plank Hold

1

60s.

*inc time per attempt

Frog-Full Body Press

20

Namaste Chair (r,l,c)

20 ea

*bum at knee level

Warrior Hops (r,l)

12 12

*knee angle, 90-180

Warrior Hops (add kick)

5 5

*foot to knee level

Dbl Sit Ups (stab hug)

20 20

*big breaths!

Posture Cobra

120s.

*add pulse