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 !!!