Monday 8/14
AM
* 1/2 mile run for warm-up
* SQUATS - 12x245 , 10x295 , 8x315 , 6x335 (90sec. rest)
* GLUTE/HAM RAISES - 5 X 5 X BW (90sec. rest)
* DB MILITARY PRESS - 12X50 , 10X55 , 8X60 , 6X65 (90sec. rest)
* LUNGES - 60 sec. x BW , 60 sec. x BW , 60 sec. x BW
supersetted with
* REAR LATERALS - 15x20 , 15x20 , 10x 20 (60sec. rest between supersets)
* SIDE LUNGES - 60 sec. x BW , 60 sec. x BW
supersetted with
* SIDE LATERALS - 12x25 , 12x25 , 12x5 (60sec. rest between supersets)
* HIP ABDUCTION - 12X205 , 12X205 X 12X205
supersetted with
* HIP ADDUCTION - 12X205 , 12X205 , 12X205 (60 sec. rest between supersets)
* 1/2 mile run for cool down
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PM
Core Work (1 week straight sets, 1 week circuit, m/w/f)
*PHYSIO BALL CRUNCHES - 3X20
*PHYSIO BALL HYPEREXTENSIONS - 3X12
*PHYSIO BALL RUSSIAN TWISTS - 3X12 (each side)
*DOG/BIRDS - 3X10
*PHYSIO BALL BRIDGE - 3X20sec.
*FRONT PLANK/BRIDGE - 3X20sec.
*SIDE PLANK/BRIDGE - 3X20sec.
*STATIC STRETCHING - 15minutes
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