Atomic Push Ups, Body Rows, Box Jump, Leg Curls

Wednesday September 15th

bodyrows

Make sure to record your results on the  workout worksheet - set goals to improve - aim high and constantly evolve!

Alternate between the following until you have performed 60 reps of each:
1. Pushups
Stability  knee Or halfseys / Strength regular push ups / Power Atomic push ups with feet in jungle gym

2. Body Rows
Stability-60 or 90 degree rows/ Strength regular or feet on box / Power- no legged body rows
Rest as needed, then repeat same format for

1. Box Jumps
Stability full ROM squat standing to tip toes / Strength 24'' box control jumps / Power 36” box jumps

2. Power Wheel OR Jungle Gym Leg Curls: (begin each rep in supine bridge)
Stability slow leg curls with hips 1” off the floor / Strength faster leg curls with hips 1-6'' off floor / Power plyo leg curls with hips 1-6'' off floor

Finish with Supine Bridge hold and then shoot legs out to full extension and return to Supine Bridge As Fast As Possible Repeat
Last Updated on Monday, 13 September 2010 12:23
 
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