360PT 7/27/16 Strength WOD

Core: Sets x 4

  • Side Raises x 6 each side w/DB in hand 20- 35 lbs ( back hyper. apparatus)
  • Sit up chair w/plate 25-45 lbs x 12 reps
  • Knee Raises x 12 ( either hanging or from elbows)

Dynamic Warm up; Reps x 20 x 1 Set

  • supine Leg Swings
  • Scorpions
  • Arms Slides

    Reps x 12
    Sets x 5 of Part A & B

    Part A
  • Incline Bench Press
  • Seated Row
  • DB Side Raises

    Part B
  • Leg extension machine
  • Leg Curl machine
  • weighted calve raises ( either on calve machine or leg press machine or holding dumbbells)

  • 10 Minutes stretching and or working on any injuries  or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.