360PT STRENGTH WOD 6/17/16

Beach Muscle workout

CORE: 
Part A Super Set x 4 sets

  • Weighted Sit ups x 12
  • Russian Twist x 12

Part B Super Set x 15 reps x 2 sets

Glute Complex w/band 

  • Glute Bridge
  • Abduct Knees ( pull knees apart)
  • Reverse Clam Shell

STRENGTH X 5 SETS

Part A
Reps: 10 x 3 sets

  • Leg Press machine 
  • Abbductor machine
  • Adductor machine 

Part B
Reps: 10 x 3 sets

  • Decline Bench press w/DB
  • Tricep Extensions w/cable machine
     

Part C
Reps: 10 x 3 sets

  • Scap Raises
  • Preacher curls w/DB

Part D
Reps x 10 x 3 Sets

  • Wrist curls w/bar ( palms up & Palms down) 
  • Calve Raises

STRETCH: take 5-10 min static stretch, Foam roll, Band Stretch etc.

MOTIVATION:

 

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