360PT STRENGTH WOD 7/1/16

CORE: Reps X 12 / Sets x 4

  • Ab Wheel " AKA wheel of misfortune"
  • Back Ext ( maybe subbed w/hug a Twinkie"
  • Scoop Toss w/ med ball ( focus on getting a full turn)

DYNAMIC WARM UP: 

  • Supine Leg Swings x 20 ( 10 each side)
  • Scorpion x 20 ( 10 each side)
  • Supine Arm Slides x 20

    Strength : Reps x 10 / Sets x 3

    Super Set # 1
  • Pull up ( option assisted or pull Downs machine if needed)
  • Dips ( assisted if needed)
    Super Set # 2
  • Leg Extension machine ( or if you don't have access to machine do box step ups w/db x 5 each leg)
  • Leg Curl Machine ( if you don't have access to machine you can do sgml leg Romanian deadlift w/ db)
  • Seated Calve Raise machine ( or standing calve raises holding dumbbells)
    Super Set #3
  • Preacher Curl w/ Db ( 20-12 lbs db)
  • Tricep extensions w/cable machine 32.5 kg- 22.5 kg ( or dumbbell kick backs w/ 15lb db)  
  • Barbell forearm curls do a set palms up and then a set palms down : may need 2 bar a lighter one for doing the palm down version ( could also use dumbbell but I prefer a barbell easier to focus on movement)

    Stretch: take atleast 5-10 min to cool down and stretch either foam roll, band stretch, and or static stretch. Now go make a post workout shake and or meal !!!

Motivation: