Warm up:
shoulder mobility
Elbow plank hold - 3:03 - really focused on tightened up my core and keep my butt tight and body in straight line. No sagging nor butt up on the air.
3 sets of 3 Turkish Get Up (15lbs. KB) – switching only after completed 1 set on each side
Strength Training workout:
Set #1:
- 6 reps / 5 reps / 3 reps Reverse push up using dip station (straight legs)
- 3 sets of 10 reps double military press (with 2x15lbs KB)
20x side elbow plank lifts (10x each side)
Set #2:
- 3 sets of 3 Windmill (15 lbs. KB)
- 3 sets of 12 reps one arm bent over row (with 20lbs DB)
20x single leg lift & toe touches (each side – legs off the ground entire time)
Bonus: 3 sets 10 sec L-Sit on the dip station - forgot to do this one!
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