Wednesday, March 28, 2012

Happy Wednesday! As the weather heats up this is the day that you begin to hydrate for the weekend. If possible start increasing your water in-take by SIPPING water regularly. If you guzzle your body just flushes the water and with it some of nutrients that you need. Take a couple of mouthfuls every 15-20 minutes.

Warm-Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
DB Complex. Complete 6 sets of 6 repetitions for each exercise with 2 minutes rest between each set. Deadlift, Hang Clean, Push Press, Front Squat and Bent Row.

Conditioning:
Complete rounds of 21-15-9 repetitions of air squats, pushups and situps. For the air squats, look to go below parallel at the bottom and extending your hips at the top. For the pushups, it is chest touching the ground at the bottom and locking your elbows at the top. For the situps, feet in the butterfly position start with your shoulders on the ground and finish by touching your toes.

Stretches:
Quads, hips, lower back, shoulders, upper back and calves.

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