360PT Strength WOD 8/24/16

Core: x 4 Sets

  • AB Wheel
  • Side Raises on Back hyper apparatus x 6 each side
  • Weighted Sit ups on Sit up chair ( 20-45 lbs plate) 

    Dynamic Warm up: x 1 Set
  • Black Burns x 20 
  • Leg Swings : Back & Forth / Side to Side

    Strength x 3 Sets each

    Part # 1
  • Incline Bench Press ( 5- 115 lbs) x 6 reps
  • DB Flys x 12 ( 12- 25 lbs) x 12 Reps
  • DB Pullovers ( 15-35 lbs) x 12 Reps

    Part # 2
  • Bulgarian Squats x 6 each leg
  • Leg Extensions machine x 12 ( 55-85 lbs)
  • Leg Curl Machine x 12 ( 55-75 lbs) 

    Part # 3
  • Reverse Barbell Curls x 12 ( 25-45 lbs) 
  • Wrist Curls x 12 ( 25-45 lbs) seated with wrist on knees for support

    Part # 4
  • Calve Raises toes straight x 20 reps ( standing on the edge of raises surface) 
  • Calve Raises toes turned in x 20 reps ( standing on the edge of raises surface) 
  • Calve Raises toes turned out x 20 reps ( standing on the edge of raises surface) 
  • 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: