Ryan Pekeles 2016/02/10

Bike 5min

  • toe reach walk
  • Narrow squat and kicking walk
  • foot catch walk
  • hanging side to side deep lunges 1×20 alternating
  • stick lunge step and rotation: 1×20 alternating
  • stick lunge step and side bend with hands overhead: 1×20 alternating
  • back extension (arms fully stretched, keeping hips to ground) to child pose 1×10

  • DAY 1
  • Box Jump (lowest height): 1×10 forward, 1×10 90deg turn, 1×10 180deg turn (be light on your landing, and keep attention to your posture)
  • Stick throw and catch: squat and turn looking back (pay attention to your knee alignment)
  • super set 4x (1min break max)
    • straight leg dead lift, all the way down (warm up set 45lbs) x10 (last weight used was 70lbs)
    • Ball pass push ups x10
    • Hands on ball: mountain climbers x50

  • DAY 2
  • Inch worm Push ups 1×7 forward, 1×7 back
  • superset 3x
    • Pull ups (like chin ups, but palms face away) x5
    • Standing on bench, 1 foot on bench, other foot on ball, 1 leg squat while extended other leg to the side x10 on each leg (25lbs weight in hands)
  • Superset 3x
    • Bent over row 4×8 (40lbs on each side, 125lbs total)
    • Ball leg curl 1×21 (two legs) (3 speeds: 7 slow, 7 medium, 7 fast), 2×10 on each leg (one leg)
  • Superset 3x
    • Chin up position at the top: Hanging leg raises x10
    • Ball pull overs x20

    • Wrist flexion curls ×8 (we had the bar with 5lbs on each side) (45lbs bar)
    • Wrist extension ×8 (25lbs bar)
    • farmer walks x2min (45lbs DB)Super set 3x

  • Jackknife into push up x10
  • Push up into butterfly stretch into double foot catch x10
  • Sitting toe grab straight legs 1×10 on each side, then 1×10 double
  • Super set 3x
    • Single leg raises x20 (start with legs up to ceiling, keep one leg up, and bring other one straight down, then bring it back.  Alternate which leg you bring down)
    • Leg raises ×20
    • Single leg raises x20
  • Bicycle twist 2×50
    Push Up position: reach back with one arm 1×20
    Push Up position: lift opposite arm and leg 1×20
    Z stretch 1x1mim
    Z stretch get ups 1×5