360PTStrength WOD 8/19/16

Core: Super Set the following x 3 Sets

  • Gluten Complex w/Band around knees ( Glute Bridge,Bring knees apart,Rev Clam Shell) x 15 Reps 
  • Crunches x 35 Reps

Dynamic Warm up: Reps x 20 / Sets x 1 

  • Supine Leg Swings 
  • Scorpions
  • Arms Slides

Strength:

Part 1 - Sets x 4

  • Pull up x 6 (  assisted or Pul Downs)
  • Trap Bar Deadlifts ( or Barbell Deadlift or weighted Glute Bridges)

Part 2- Sets x 3

  • leg Extensions machine x 12 reps ( no access to a machine do steps up)
  • Leg Curl machine x 12 Reps ( no access to a machine do DB RDL)
  • Calve Raises on leg press or calve machine ( or Standing Calve Raises w/dumbbells) 

Part 3 - Reps x 12 / Sets x 3 

  • Barbell Forearm Curls ( palms up & Palms down)

Part 4 - 10-15 min steady state cardio

  •  Options: Run/Swim/Elliptical/Bike
  • 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: