Each set consists of 12 rows on each arm DB Fielder Curls 82 4 10 12 Maintain

Each set consists of 12 rows on each arm db fielder

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Each set consists of 12 rows on each arm DB Fielder Curls (82) 4 10-12 Maintain your solid lower back positioning Physioball Reverse Hyperext. (32) 3 15 Lift legs by contracting glutes and lower back Starfish Crunches (108) 3 / Perform 3 sets to failure resting < 30 seconds between
Ath LEAN - X WEEK 3 Workout WEEK 3 Workout - Ath LEAN X-TREME “You learn you can do your best when it's hard, even when you're tired and maybe hurting a little bit. It feels good to show some courage.” – Joe Namath MONDAY: MONDAY: STRENGTH TRAINING WORKOUT I STRENGTH TRAINING WORKOUT I – Upper Body Push Upper Body Push Exercise Sets Reps Comments Burpee Push Up Pyramid (81) 3 8P 8,7,6,5,4,3,2,1 reps with burpees in between Cable/Tubing Rotational Chest Press (33) 4 12 2 sets each with the right and left arm Plate Squeeze Stances (70) 3 10-12 Use 5-10 lb plates for this exercise Eccentric Triceps (The Big Catch) (94) 3 10 Wrap thick tubing around middle of foot for this Rotator Cuff Tubing ER (65) 3 15 3 sets each on right and left arm TUESDAY: TUESDAY: CONDITIONING WORKOUT 1 CONDITIONING WORKOUT 1 The CONE ZONE Workout 1. Cone Drill - 5-10-5 right and left x 5 each (129) 3. Cone Drill – 4 Corners x 5 (127) 2. Cone Drill – Star Drill x 5 (126) 4. Cone Drill – Agility Wheel x 5 (128) WEDNESDAY: WEDNESDAY: STRENGTH TRAINING WORKOUT II STRENGTH TRAINING WORKOUT II – Lower Body / Core Lower Body / Core Exercise Sets Reps Comments 3 Way Lunge Reach (73) 3 7 Do 1 set of 7 for straight, side, and pivot lunges in a row without rest. Do other leg. Perform 3 sets Skier (Skater) Hops (77) 3 45 sec Land softly into squat position and explode out! Crossover Step Ups (86) 3 10-12 3 sets of 10-12 on each leg Hip Miniband Forw/Back Walk (4) 3 10 Walk 10 steps forward and then backward each set Windshield Wipers (109) 3 / Perform 3 sets to failure THURSDAY: THURSDAY: CONDITIONING WORKOUT 2 CONDITIONING WORKOUT 2 On your mark, get set….sprint….to get ripped! 1. Sprint/Walk/Jog x 6 (141) 3. Half Gassers x 4 (136) 2. Full Gassers x 6 (138) 4. 30 Yard Jumps x 4 (137) FRIDAY: FRIDAY: STRENGTH TRAINING WORKOUT III STRENGTH TRAINING WORKOUT III – Upper Body Pull / Core Upper Body Pull / Core Exercise Sets Reps Comments Pull Ups (76) 3 / Perform 3 sets to positive and negative failure Standing Barbell Row (63) 3 10-12 Make sure to keep your lower back arched and supported Rotational High Row (26) 4 12 Do 2 sets each with the right and left arms Incline DB Curls (79) 4 10-12 Be sure to get a full stretch on the biceps at the bottom of the rep ISO Crunches (111) 3 / Perform 3 sets to failure
Ath LEAN -X WEEK 4 - Ath LEAN CHALLENGE Here are the rules for the first AthLEAN Challenge in Week 4 Using just a stopwatch and your own bodyweight, you are to time yourself and see how long it takes you to complete the following: 100 Pushups 100 Inverted Rows 100 Bodyweight Squats 100 Full Sit Ups Perform this on Monday and Friday and take your best time. Compare your time to the following to see where you rank on your pursuit of the Ath LEAN body !

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