Andre Rizzo 2016/04/26

• Bike warm up 5min
• Squat walk alternating hands overhead and side 1×10 3 speeds (3 slow, 3 medium, 3 fast, 1 slow)
• Toe reach walk 1×10 3 speeds (3 slow, 3 medium, 3 fast, 1 slow)
• Kicking walk 1×20
• Side lunges from earth to sky 1×3 cycles each side
• Stick bend over stretch 1×10
• Stick wrap around

3-4 x 8-12, max 60sec rest: always include 1-2 prep sets

Day 1: pulling

Deadlift: sumo or conventional

DB row or bent row

Weighted chin ups

Day 2: pushing

Squats

Bulgarian squats

Ball leg curls

Day 3:

Bench press

Lateral raises

Shrugs

Cool down

• Heel catch sit up both legs only 1×10
• Rolling sit ups into squat 2×10
• Plank rolls 1×20

Ankle rehab

• Foam rolling or stick massage 1×20
• Gastrocnemius stretch 1x1min
• Soleus stretch 1x1min
• Calf raises 2×10
• Balance 1min