Ryan Pekeles 2016/01/15
Bike 5min
- narrow squat walk
- toe reach walk
- kicking walk
- foot catch walk
- hanging side to side deep lunges 1×20 alternating
- stick lunge stance and rotation: 3×10 with left leg forward and rotation to the left, 1×10 to the right
- stick lunge stance and side bend with hands overhead: 3×10 with left leg forward and side bend to the left, 1×10 to the right
- back extension to child pose 1×10
- super set 4x (1min break max)
- straight leg dead lift, all the way down (warm up set 35lbs) x10
- Ball pass push ups x10
- ball plank (hands on ball) knee tucks x5 cycles (middle, in across, out)
- superset 3x
- Pull ups (like chin ups, but palms face away) x5
- Standing on bench, 1 foot on bench, other foot on ball, 1 leg squat while extended other leg to the side x10 on each leg (25lbs weight in hands)
- Ball leg curl x21 (3 speeds: 7 slow, 7 medium, 7 fast)
- Bent over row 4×8 (40lbs on each side, 125lbs total)
- Super set 3x
- Wrist flexion curls ×8 (we had the bar with 5lbs on each side) (45lbs bar)
- Wrist extension ×8 (25lbs bar)
- farmer walks x2min (45lbs DB)
- Hamstring stretch with rope 2x1min
- Hip flexion on your back, one leg bent, lift other leg straight up and down 2×10
- Super set 3x
- Pull over (on your back, bring weight back to the floor over your head) x10
- Leg raises ×10
- Bicycle twist 2×50
Push Up position: reach back with one arm 1×20
Push Up position: lift opposite arm and leg 1×20
Z stretch 1x1min
Alternating Z stretch 1×20
Z stretch get ups 1×5