360PT Strength WOD 9/16/16

 

CORE: REPS: 12 / SETS: x 4

  • ab wheel
  • Back Ext
  • Floor Sweepers
  • DYNAMIC WARM UP: SETS:x 1

  • 3 way Shoulder dislocates w/pipe or light bar x 20 each movement
  • Windmills w/pipe x 20
  • Jefferson curls w/pipe of barbell x 10

    STRENGTH: REPS: SETS:

    Part # 1  Reps x 8 / Sets x 6

  • Pull ups

  • Dips

  • Back Squats

    Part # 2  Reps x 12 / Sets x 4

  • Leg Extension machine

  • Leg Curl machine

  • Preacher Curls
  • Cable Tricep extensions

    Part # 3 Reps x 15 / Sets x 3
     
  • Calve Raises ( toes straight, turned in, Turned out) x 20 each direction 
  • Formearm curls ( palms up & Palms down) 
  • 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:

    Come on it's Friday what else do ya need for motivation.......................;-) celebrate every win no matter how big or small !!!