360PT Strength 8/20/16

Core: Reps x 12 / Sets x4

  • X-walks ( each side)
  • Wood Chops ( 12 Reps each side) w/cable machine or *band or holding a plate
  • GHD SIt ups : * if you don't have a GHD machine you can hook your feet under a stable object while sitting on a Stability ball.

Dynamic Warm up: Reps x 20 / Sets x 4 

  • Leg Swings ( Side to side and Back forth)
  • Black Burns ( V,T,H,I) 

Strength/Cardio:

Part 1 -- x 3 Sets

  • Single Arm Press w/cable machine ( or band) x 12 reps each arm ( 50-75 lbs)
  • Sgl Arm Row w/cable machine or band x 12 reps each arm ( 65-85lbs)
  • Sgl Arm DB Snatch x 6 each arm ( 20-45 lbs)
  • Sgl Arm DB over head lunge ( 20-45 lbs) 12 steps switch arms and walk back 12 paces

Part 2 - Cardio - x 1 Set of: 

  • Rower x 1 min
  • Bike x 2 min
  • Treadmill max incline walk or run x 3 min
  • Elliptical x 4 min
  • 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: