1st hour: conditioning
- Roll it up
- Plank it (long)
- Roll it up
- Plank it (shorter)
- Plank leg raises 12 reps
- Flop it (12 reps w/leg raise)
- Straight leg hip thrusts (2 sets)
- 10x push up both fists on disks
- 10x push up right fist on disk left on ball right leg up
- 10x push up reversed
- 10x push up on TRX
- TRX pike it
- TRX combo tuck it then pike it - 2 sets
- Ball overhead 90 deg legs roll it then thrust it combo - 2 sets
- Drive ball sit ups with ball between knees
- Partner ball toss situps with ball between knees
- Partner chest toss situps with ball between knees
- Feet in TRX straps hamstring thrusts - 2 sets
- Foot on ball, other foot in air hamstring thrusts - 2 sets
- Squat on the disks
- Lunge on the disks
- Med ball lunge with twist (on disk optional)
- TRX lunges
- Reach out lunges with kettlebell
- Squat to side lunges with ball
- TRX 1-legged squats with optional hop
30min boxing:
- Heavy bag: jab; 2xjab; 3xjab; jab cross; hooks; uppercuts
- Focus mitts: jab jab cross; jab 2xjab; jab 2xjab 3xjab jab cross; uppercuts; straight punch burnout x2; left right left slip(l); right left right slip(r)
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