Jesse’s Athlete Forging, Fitness Enhancing, Beach Body Extravaganza Workout Program: Round 9
Friday, April 8th, 2011:
Warm Up: Factorial Basics
You get the idea: 6 reps of each, then 5 reps of each, then 4 reps of each...etc …then one rep of each.
pushups, bicycle crunches (left & right counts as 1), squats, bodyweight rows (the lower the bar, the harder the row)
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.
Resistance: Posterior Chain, Core, Back
8 dead lifts (2/3 to 3/4 bodyweight)
12 ball forward crunches
16 seated reverse flys (light weight)
16 supine hip lifts (feet elevated)
8 lat pulls (1/2 bodyweight)
Cardio: Treadmill Tabata
Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 if you have been running at a high level, 10 or faster for super-elite runners). For 5 minutes alternate 20 seconds running, 10 seconds resting on the edges
Walk 2 minutes on the treadmill, then run 1 mile at an easy pace.
Stretch: Hips, Shoulders, Biceps
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches. Also work bent over lat stretch, wall lat stretch, and seated biceps stretch.
Since the last workout this week is on a Saturday, it's going to be rough. Get plenty of rest tonight, and be ready to get worn out tomorrow. Let me know how everything is going. Love you.