5-18 Workout

Here are your workouts for May 18. It is the first official lifting day of the summer make it a good one.

Warm Up- Everyone will do this warm up

Foam Roll-5 minutes. Roll what hurts, if it isnt sore skip it. Make sure you are rolling the whole 5 minutes even if it is on one spot. Click on the exercises for videos. If you don't have a roller just make sure you really warm up.

Birddog*10/side

Ankle Mobility *10/side

Scap Pushups on Elbows*15- You are going to try and squeeze your shoulder blades together on the way down

Squat to Reach *5/side

Spiderman Walks *5/side

Make sure you stick every landing. You will do 3 sets of 5 jumps per leg. If you are having knee issues you will not jump just go to the first exercise.

A1. Bench Press 3*5-

Use a weight that will not allow you to do 5. So go heavy, if the first set was too light move up. If it was too heavy move down.

B1. Push Ups 3*10-

Use the bar height that will barely allow you to do 10. You can find these in the second video if you are unclear of what they are. If you can do 10 on the floor, elevate your feet, at about 1 minute into the first video you'll see the foot elevated version.

B2. Inverted Rows 3*10

C. Face Pulls 3*12

D. Planks 3*40 seconds-

Your goal here is 40 seconds. Go as long as you can.

****Video were provided by Joe Trinsey of Prepperformance.net****

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