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Each set consists of 12 rows on each arm DB Fielder Curls (82)410-12Maintain your solid lower back positioning Physioball Reverse Hyperext. (32)315Lift legs by contracting glutes and lower back Starfish Crunches (108)3/Perform 3 sets to failure resting < 30 seconds between
AthLEAN-XWEEK 3 WorkoutWEEK 3 Workout -AthLEAN 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 PushUpper Body Push Exercise Sets Reps Comments Burpee Push Up Pyramid (81)38P8,7,6,5,4,3,2,1 reps with burpees in between Cable/Tubing Rotational Chest Press (33)4122 sets each with the right and left arm Plate Squeeze Stances (70)310-12Use 5-10 lb plates for this exercise Eccentric Triceps (The Big Catch) (94)310Wrap thick tubing around middle of foot for this Rotator Cuff Tubing ER (65)3153 sets each on right and left arm TUESDAY: TUESDAY: CONDITIONING WORKOUT 1CONDITIONING 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 / CoreLower Body / Core Exercise Sets Reps Comments 3 Way Lunge Reach (73)37Do 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)345 secLand softly into squat position and explode out! Crossover Step Ups (86)310-123 sets of 10-12 on each leg Hip Miniband Forw/Back Walk (4)310Walk 10 steps forward and then backward each set Windshield Wipers (109)3/Perform 3 sets to failure THURSDAY: THURSDAY: CONDITIONING WORKOUT 2CONDITIONING 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 / CoreUpper Body Pull / Core Exercise Sets Reps Comments Pull Ups (76)3/Perform 3 sets to positive and negative failure Standing Barbell Row (63)310-12Make sure to keep your lower back arched and supported Rotational High Row (26)412Do 2 sets each with the right and left arms Incline DB Curls (79)410-12Be sure to get a full stretch on the biceps at the bottom of the rep ISO Crunches (111)3/Perform 3 sets to failure
AthLEAN-XWEEK 4-AthLEANCHALLENGEHere are the rules for the first AthLEAN Challenge in Week 4Using just a stopwatch and your own bodyweight, you are to time yourselfand see how long it takes you to complete the following:100Pushups100Inverted Rows100Bodyweight Squats100Full Sit UpsPerform this on Monday and Friday and take your best time. Compare your time to thefollowing to see where you rank on your pursuit of theAthLEANbody!