360PT Strength WOD 8/12/16

Core: Reps x 12 / Sets x 4

  • Weighted Sit up ( use Sit up chair if you have one(
  • Side Raises on Back hyper machine ( 20- 25 lbs)
  • Floor Sweepers ( lying on back , statically holding a barbell in a chest press position)

Dynamic Warm up:

  • Worlds Greatest Stretch x 2 sets ( hold each position for 10 plus seconds)

Strength:

Station 1

  • Incline Bench press w/DB 
  • DB Flys on Flat Bench

    Station 2
     
  • Pull up ( or pull down machine)
  • DB Pullovers


Station 3

  • Leg Abductor machine ( or x-walks) 
  • Leg Adductor machine ( or put a ball between legs and squeeze)

    Station 4
  • Calve Raises ( standing w/ DB or Calce machine)
  • Forearm Curls w/bar  ( palms up and palms down) 

    Station 5
  • Steady State cardio 10-15 min ( Bike or Run or Elliptical) 

Stretch:

  • 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: