Minimum Swiss Ball Bridges 2 sets 15 reps Back Extension 5 sets 5 reps Pull Ups

Minimum swiss ball bridges 2 sets 15 reps back

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10 lbs. Minimum Swiss Ball Bridges 2 sets, 15 reps Back Extension 5 sets, 5 reps Pull Ups (wide grip) 5 sets, 5 reps Side Planks 4 sets, 20 second hold Seal Catches 5 sets, 5 reps WEEK 6, DAY 3 - Lower Body and Core EXERCISE SETS, REPS WEIGHT Lower Body Squats 5 sets, 5 reps 10 lbs. Med Ball Leg Extensions 5 sets, 5 reps 30 lbs. Minimum Leg Curls 5 sets, 5 reps 30 lbs. Minimum Calf Raise 3 sets, 15 reps 30 lbs. Minimum
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Good Mornings 5 sets, 5 reps Weighted Barbell Swiss Ball Bridges 2 sets, 15 reps Core Bosu Ball Planks 4 sets, 20 second hold Sit Ups 5 sets, 5 reps 8 lbs. Med Ball Russian Twists 2 sets, 20 reps Flutter Kicks 4 sets, 15 reps V-Tuck 5 sets, 5 reps Supermans 5 sets, 5 reps WEEK 6, DAY 4 – Upper Body and Back EXERCISE SETS, REPS WEIGHT Upper Body Bicep Curls 3 sets, 10 reps 10 lbs. Minimum Overhead Triceps Extension 3 sets, 10 reps 10 lbs. Minimum Pectorals Fly 3 sets, 10 reps 30 lbs. Minimum Reverse Fly 3 sets, 10 reps 30 lbs. Minimum Front Dumbbell Raise 2 sets, 15 reps 10 lbs. Minimum Lat Pull Downs 3 sets, 10 reps 30 lbs. Minimum Back Dumbbell Row 5 sets, 5 reps 10 lbs. Minimum Swiss Ball Bridges 2 sets, 15 reps Back Extension 5 sets, 5 reps Pull Ups (wide grip) 5 sets, 5 reps Side Planks 4 sets, 20 second hold Seal Catches 5 sets, 5 reps WEEK 6, DAY 5 – Total Body EXERCISE SETS, REPS WEIGHT Lower & Upper Body Single Leg Squats 3 sets, 10 reps 30 lbs. Minimum Single Leg Press 3 sets, 10 reps 30 lbs. Minimum Calf Raise 3 sets, 15 reps 30 lbs. Minimum Deltoid Fly 5 sets, 5 reps 10 lbs. Minimum Cuban Press 5 sets, 5 reps 10 lbs. Minimum Push Ups 3 sets, 10 reps Core & Back Supermans 5 sets, 5 reps Back Extensions 5 sets, 5 reps Up-Down Planks 4 sets, 20 second holds Single Leg Bridges 5 sets, 5 reps
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Flutter Kicks 3 sets, 10 reps Sliding Pike 5 sets, 5 reps Phase IV: Muscle Endurance WEEK 7, DAY 1 - Lower Body and Core EXERCISE SETS, REPS WEIGHT Lower Body Clock Lunge 3 sets, 15 reps Step-Ups w/ Knee Raise 3 sets, 15 reps Lunge Jumps 4 sets, 10 reps Sumo Squats 3 sets, 15 reps Power Skips 3 sets, 15 reps Side-to-Side Ankle Hops 4 sets, 15 yards there & back Ladders Ali Shuffle 30 yards there & back In In Out Out 30 yards there & back Torso Twist 30 yards there & back Icky Shuffle 30 yards there & back Core Ab Wheel Rollouts 3 sets, 15 reps Plank w/ Bosu Ball 4 sets, 30 second hold Bicycles w/ Bosu Ball 3 sets, 15 reps Jack Knives 3 sets, 15 reps V-tucks 4 sets, 10 reps TRX Pendulum 4 sets, 10 reps WEEK 7, DAY 2 - Upper Body and Back EXERCISE SETS, REPS WEIGHT Upper Body Over the Back Toss 3 sets, 15 reps 8 lbs. Med Ball Wall Throws 3 sets, 15 reps 10 lbs. Med Ball Explosive Push Ups 4 sets, 10 reps Finger grips 4 sets, 10 reps Wide-Grip Pull Ups 3 sets, 15 reps Chest Press 3 sets, 15 reps 12 lbs. Dumbbells Ladders 1-Step Run Through 30 yards there & back Scissors 30 yards there & back Lateral Side Shuffle 30 yards there & back Reverse In In Out Out 30 yards there & back
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Back Med Ball Slams 3 sets, 15 reps 12 lbs. Med Ball Deadlifts 3 sets, 15 reps 45 lbs. Barbell Traveling Push Ups 4 sets, 10 reps Reverse Crossover Lunge 4 sets, 10 reps Hypertensions (w/ Bench) 4 sets, 10 reps Barbell Row 3 sets, 15 reps WEEK 7, DAY 3 - Lower Body and Core EXERCISE SETS, REPS WEIGHT Lower Body Depth Jumps
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  • Spring '16
  • Reebs
  • Sets, Weight Training Workout, reps, Weight training exercises, Upper Body, Bodyweight exercise

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