Training – Thu, Jan 22 – Core and Weights
Repeat three times:
- 12 Cross-over pushups on the bosu with feet on slider discs
- 20 v-sits
Repeat three times:
- 8 pike pushups (almost like handstand pushups, but with feet up on a bench)
- 20 Straight leg hops (push-up position, pop legs up and over the bosu, and back)
Repeat three times:
- 10 x Squat thrust complexes (Squat thrust, negative push-up to floor, roll over to back, v-up and back with legs straight, roll back to stomach, push-up, kick legs back in and stand up)
- 10 x 50 lb bb Bicep curl into arnold press
Repeat Three times:
- 12 Side to side incline pull-ups on smith (hands 2 shoulder widths apart, pull chest up to each hand – alternate each time)
- 10 Side leg extensions (push up position, legs on stability ball, slowly swing leg out to the side and hold for one second, alternate legs)
Repeat three times:
- 15 overhead extensions, 40lb db (roll back onto stability ball, hips raised, extend dumbbell overhead stretching the chest, keeping elbows slightly bent)
- 10 each side: Reverse crunches with cross-over reach behind (lock feet under a machine, lean back and twist to left, reach with right arm behind you, and return)