Ryan Pekeles 2016/03/09

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
  • Gorilla crawl 1×20
  • Straight leg dead lift, all the way down (warm up set 45lbs x10) 3×5 (last weight used was 90lbs)
  • Super set 3x
    • Stationary lunges x10 on each leg 25lbs
    • Walking lunges x20
  • Super set 3x
    • Step ups x10 25lbs
    • 1 leg squat x10

  • DAY 2
  • Inch worm Push ups 1×7 forward, 1×7 back
  • Flat bench press (1 warm up set x10) 3×10 (25lbs)
  • superset 3x
    • Pull ups (like chin ups, but palms face away) x7
    • Standing on bench, 1 foot on bench, other reaches for the floor, 1 leg squat  x10 on each leg
  • Superset 3x
    • Incline chest press x10 (40lbs)
    • Standing ball leg stretch and squat sequence x3 cycle on each side
  • Superset 3x
    • Chin up position at the top: Hanging leg raises x10
    • Dumbell pull overs sequence x7 cycle (holding dumbbells in each hand, bring one arm back, then the other, then both)
  • 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