360PT STRENGTH WOD 7/6/16

CORE: Time; 30 sec hold / Sets x 4 

  • Hollow Rock Hold
  • Side Plank ( each side of course) 
  • Plank ( squeeze core)

Dynamic Warm up: Reps x 20 / Sets x 1

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

    Strength x 10 Reps / 3 Sets
    Note : Finsh 3 sets of each super set before moving onto next Super Set

    Super Set # 1
  • Pec Fly w/ db ( 12-20 lb )
  • Pull over w/ DB : (what ever weight you use for the pec fly use the same weight for the Pullover using both DB's one in each hand . Perform the movement pushing the two DB's together ).

    Super Set # 2
  • Step up w/ DB's ( 15-25 lbs) 10 x reps each leg ( either with your own body weight or grabs some dumbbell and put one in each hand
  • RDL: same weight as the Step ups 10 x reps each legs

    Super Set #3
  • Push up ( either military style or form knees or at 45 degrees leaning against wall or smith machine)
  • Supine Row :TRX, smith machine or parallete bar ( important bring bar all the way to chest!

    Stretch: try a few yoga moves or the Worlds greatest stretch

    Motivation: