Nic Delisle 2016/03/01

Youtube channel: koom studio

I kept your old routine intact as a warm up for BJJ

Description	Position	Set	Rep	Rest	Tempo	Notes
Toe Reach Walk		1	10			fwd and bwd
Narrow Squat Walk arms out to the side		1	10			fwd and bwd
Walking Kick		1	10			fwd and bwd
Hurricane		1	10			each side
Hip flexion + alphabet		2	10
1 Leg Deadlift		2	10			each leg with KB and explosive
Seated leg stretch		1	20			alternating legs
Hip bridges with knee squeeze		2	10			hold each rep for 3-5 sec
Leg curls on the ball		3	10
Scooter Step		1	10			each side
Leg Adduction		2	10			each side
Shoulder retraction		1	10			hold each rep for 5sec
Shoulder external rotation		2	10

Here is the new workout:

• Toe reach walk 1×20
• Leg kick walk 1×20
• Narrow squat walk arms out 1×20
• Hurricane 1×10 to each side
• Calf Raises 2×15 on each leg
• Leg curls on the ball 1×20
• Deadlift 4×10-12
• Chin ups 4×5 (take longer breaks)
• Front squat 3×10
• Chest press 3×12-15
• Kneeling shoulder press 3×8
• Leg curls on the ball 1×20
• Push ups (military) 4×7
• Front raises 3×10
• Balance on one leg and do the alphabet with other leg