360PT Strength 8/8/16

Core: Reps x 12 / Sets x 4 

  • mini hollow Rock
  • Side Crunch
  • Weighted Donkey kicks

    Dynamic Warm up: 
  • Black Burns x 20 reps ( V,T,H,I)
  • Walking Straight leg kicks x 20 ( 10 each leg)
  • walking Couch Stretch ( 10 each leg)
  • Kosack Squats ( 10 each leg)

Strength: x 5 Sets

  • Sgl arm push ( you can use a box or even against a wall) x 6 ( 3 each arm)
  • pistol squat x 6 each leg
  • Sgl arm DB Snatch x 6 each arm
  • DB RDL x 6 each leg
  • Rev Burpee to Burpee combo  x 6 
  • Bike ( or other form of cardio) x 2 Min
  • 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:

    Flip the damn food pyramid!