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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4-28 Workout

4-28 WorkoutApril 28, 2009 by blogginwithbaker
Here are today’s workouts for you guys. It’s a dynamic/speed day so basically what we are trying to do is move the bar, medicine ball, dumbell as quickly as possible, especially for the first movement. For those of you who aren’t injured you will be doing box jumps of some sort. Without further ado, here it is.
Jill, Mel, Justin
a1: box jumps 5*2
a2: Squats 3*10
b1: step ups 3*10
b2: glute ham raise 4*5
c: Paloff Press 3*30s

Franklin
a1: Low Box Hops
a2: Squats w/. sandbag 3*10
b1: Slideboard Hamstring Curls 3*12
c1: Pull thrus 3*20

Isa
a1: box jumps 5*2
a2: Sandbag + Weight vest squats to box 3*10
b1: Reverse Lunge 3*10
b2: Hamstring Curls 4*10
c: Paloff press 3*30s/side

Mcnay
a1: 3*10
b1: 3*12
b2:ankle mobility
c1:single leg deadlift 3*10
c2: Quad Stretch
d1: Weighted Planks