Ryan Pekeles 2016/01/20

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
• super set 4x (1min break max)
  • straight leg dead lift, all the way down (warm up set 35lbs) x10 (last weight used was 65lbs)
  • Ball pass push ups x10
  • Hands on ball: mountain climbers x50
• Lunge with rope/towel grip pull down/shoulder press other arm (as you drop down into your lunge, pull down on cable, and press the KB up) 3×10 on each side

• DAY 2
• 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)
  • Ball leg curl x21 (3 speeds: 7 slow, 7 medium, 7 fast)
• Bent over row 4×8 (40lbs on each side, 125lbs total)

• Super set 3x
  • 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)
• Jackknife into push up x10
• Push up into butterfly stretch into double foot catch x10
• Hamstring stretch with rope 2x1min
• Hip flexion on your back, one leg bent, lift other leg straight up and down 2×10
• Super set 3x
  • Pull over (on your back, bring weight back to the floor over your head) x10
  • Leg raises ×10
• 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