Ryan Pekeles 2016/04/13

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
• Wall arm slides (standing and sitting) x10 each

• DAY 1
• Box Jump (can go higher now): 2×10 forward
• Gorilla crawl 1×20
• Straight leg dead lift, all the way down (warm up set 45lbs x10) 5×5 (last weight used was 105lbs)
• Super set 3x
  • lunges x10 (weight in hands) (25lbs)
  • pull or chin ups x10
• Super set 3x
  • Ball leg curls x10 (single leg.. one leg up)
  • barbell biceps curl x10 (50lbs)
  • dumbbell hammer curl with reverse curl down x10 (20lbs)

• DAY 2 (Push day)
• Inch worm Push ups 1×7 forward, 1×7 back
• Barbell back squats 1×10 (warm up 25lbs) 3×10 (55lbs)
• Superset 3x
  • Bosu and ball push ups x10
  • Ball and 1DB chest press x10 (25lbs)
• Superset 3x
  • Kneeling DB overhead press x10 (25lbs)
  • Hammer triceps extension x10 (12lbs) keep elbow pointed to ceiling
• Shoulder lateral raises 3×10 (10lbs) flying

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• Push up into butterfly stretch into double foot catch x10 (ankle)
• Balance on ball both knees 3x1min (twisting /leaning /eyes closed)
• Super set 3x (arms stretch back holding on to a weight)
  • 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 2×1min russian twist 20lbs
  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