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my "out of town workout"
I'm stuck in wisconsion for the next month and a quater with to help my family sell a house so this is my workout whilst i'm here.
I am doing a GPP (general prepatory phase)
Strength Training: Stange 1, General Strength and Stability
Sets=1
Reps=12-15
TUT=3-2-1
Rest=Null
Monday:
Thin Tummy Variation
Side Raise on Ground
Single Leg Calf Raise (balance)
Single Leg Back Extension (at a 180degree angle)
Single Leg HIp Extension
Single Leg Stiff Legged Dead Lift
Squat (high bar, narrow stance)
Wide Grip Pull-Down (behind the neck)
Single Arm Seated Arnald Press (on swiss ball)
Prone Dumbbell Row
Seated Dumbbell Cleans
Single Arm Dumbbell Bench Press (on swiss ball)
Thursday:
Curl Up
Unanchored Russian Twist
SIngle Leg Deadlift
SIngle Leg partial Range Squat
SIngle Leg ROunded Back Good Morning
Deadlift (medium grip, scapula's retrated)
Zotman SIngle Arm Preacher Curl
Single Arm Tricep Extension (on swiss ball)
Prone Fly
Supine Fly
Dumell Pulover
One Arm Seated Lateral Raise (on swiss ball)
Stretching:
Exersises 2-4 each muscle.
Reps=30 seconds
Sets=2
Rest=as needed
Tuesday,Wednesday,Friday
Lower Back
Hips
Calfs
Hamstring
Quads/Hip Flexors
Glutes
Groin
Leg Swings
Shoulder
Chest
Lats
Forearm
Stomic
Neck
Sport: Striking Technique
1hr Private Lesson on Tuesday & Friday
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