Adrian Pataki 2016/05/03
- Walking narrow squats 1×21 3 speeds (7 slow, 7 medium, 7 fast)
- Walking toe reach 1×21 3 speeds
- Walking kicks 1×21 3 speeds
- Side lunges 1×10 on each side 3 speeds (3 slow, 3 medium, 3 fast, 1 low)
- Stick overhead press 1×10
- Stick bend over stretch 1×10
- Shoulder external rotation 1×10
- Straight arm pull down with elastic/pulley 2×10
3×10 on each exercise, 1-2min rest
| DAY 1😡 |
| Hinging: Romanian deadlifts: use a 16lbs KB |
| Ball leg curls (3 speeds) |
| Bent over barbell rows (65lbs) |
| Pulling: Chin Ups/Lat Pull down |
| Heavy carries 3x2min 20kg |
| Day 2: |
| Squats: 15lbs on each side |
| Lunging: rack 15lbs on each side |
| Incline chest press: 25lbs |
| Pulley 1 arm chest press |
| Heavy Carries 1x2min 24kg both hands 1x1min 20kg one hand 1x2min 16kg racked both hands |
- Push up position protraction/retraction 1×10
- Arm walk to stand 1×10 3 speeds
- Butterfly stretch 1×10 3 speeds
- Shoulder external rotation 2×10
- Shoulder horizontal abduction 2×10 + alphabet