Adrian Pataki 2016/05/03

  • Walking narrow squats 1×21 3 speeds (7 slow, 7 medium, 7 fast)
  • Walking toe reach 1×21 3 speeds
  • Walking kicks 1×21 3 speeds
  • Side lunges 1×10 on each side 3 speeds (3 slow, 3 medium, 3 fast, 1 low)
  • Stick overhead press 1×10
  • Stick bend over stretch 1×10
  • Shoulder external rotation 1×10
  • Straight arm pull down with elastic/pulley 2×10

3×10 on each exercise, 1-2min rest

DAY 1ūüė°
Hinging: Romanian deadlifts: use a 16lbs KB
Ball leg curls (3 speeds)
Bent over barbell rows (65lbs)
Pulling: Chin Ups/Lat Pull down
Heavy carries 3x2min 20kg
Day 2:
Squats: 15lbs on each side
Lunging: rack 15lbs on each side
Incline chest press: 25lbs
Pulley 1 arm chest press
Heavy Carries 1x2min 24kg both hands
1x1min 20kg one hand
1x2min 16kg racked both hands
  • Push up position protraction/retraction 1×10
  • Arm walk to stand 1×10¬†3 speeds
  • Butterfly stretch 1×10¬†3 speeds
  • Shoulder external rotation 2×10
  • Shoulder horizontal abduction 2×10 + alphabet