22 April 2016

Article: Muscle Always Matter

Warm-up
Around the World Planks
- hold plank position for given time
- work through holding on Left side, Front, Right side, Back
hold each position for 1-2 mins

Mobility
Shoulder S&F (ball)
Lat Distraction (band)
Banded Hip Extension

Gymnastics
Sit-ups (max reps in 60 sec)
Push-ups (max reps unbroken)
Pull-ups (max reps unbroken)

Weightlifting
Deadlift (3 x 6)
Bench Press (3 x 6)
Row Pull (3 x 6)
Variations:
- Ring Row with feet forward of rings or on bench/box
- Single arm ring row
- Barbell at squat height, feet on bench / box, maintain plank position, pull chest to bar
- band around post, pull band with both hands to side of chest

Personal Goal Work
Continue with your April goals ...