Ryan Pekeles 2016/02/03
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
- 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
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- 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
- 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
- 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