360PT WOD 7/30/16 " MUSCULAR ENDURANCE"

CORE: " Stability ball complex"
 REPS: x 12-  SETS: x 4

  • Jack Knife
  • Floor Sweeper
  • Glute Bridge

DYNAMIC WARM UP: SETS: x 1 set

  • Shoulder Dislocates x 20 
  • Windmill
  • Jefferson Curls
    Note: start w/PVC pipe for the above movements and work your weight up in weight maybe 10- 20 lbs

STRENGTH:
REPS: x 3 sets per super set   - Time : 30 sec on / 15 sec off

Super Set # 1
Toe Tap
Lunge Hold

Super set # 2   

  • Ball Slam
  • Supine Row Hold at top
     

STRETCH/COOL DOWN:
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.

MOTIVATION:

Jim Rohn motivation