Wednesday, August 17, 2011

Coach Geoff Workout of the Day 1

Warm Up: Jump Rope & Factorial Basics
300 jumps
6!
squats, push-ups, arch body bananas, V-ups

Stretch: Comprehensive Light Stretching

Stability: Prone Deep Hip External Rotator Complex

Resistance: Pull-ups and Abs
1) max one arms pull-ups, alternating arms
2) 3 back lever pull-overs
3) 10-8-6 prayer-grip "L" pull-ups
4) 12-10-8 fast leg lifts
5) 8-6-4 pull-up / press-downs
6) 20 windshield wipers (2x)
7) 10-8-6 pull-ups to chest
8) 8-8-8 candlestick pulls with 10 lbs, 6 lbs, no weight

Cardio: Trampoline for 5 minutes

Cool Down: Swing in the Straps

Stretch: Comprehensive Light Stretching plus Alternate Splits

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