Ryan Pekeles 2016/03/16

Bike 5min

• toe reach walk
• Narrow squat and kicking walk
• foot catch walk
• hanging side to side deep lunges 1×20 alternating
• stick lunge step and rotation: 1×20 alternating
• stick lunge step and side bend with hands overhead: 1×20 alternating
• back extension (arms fully stretched, keeping hips to ground) to child pose 1×10
• Wall arm slides (standing and sitting) x10 each

• DAY 1
• Box Jump (lowest height): 1×10 forward
• Gorilla crawl 1×20
• Straight leg dead lift, all the way down (warm up set 45lbs x10) 5×5 (last weight used was 102.5lbs)
• Super set 3x
  • back squat x10 25lbs
  • Walking lunges x20 (25lbs)
• Super set 3x
  • Step ups x10 25lbs
  • 1 leg squat x10

• DAY 2
• Inch worm Push ups 1×7 forward, 1×7 back
• Incline bench press (1 warm up set x10) 3×10 (25lbs)
• superset 3x
  • Pull ups (like chin ups, but palms face away) x7
  • Standing on bench, 1 foot on bench, other reaches for the floor, 1 leg squat  x10 on each leg
• Superset 3x
  • Incline chest press x10 (40lbs)
  • Standing ball leg stretch and squat sequence x3 cycle on each side
• Superset 3x
  • Chin up position at the top: Hanging leg raises x15-20
  • Dumbell pull overs sequence x7 cycle (holding dumbbells in each hand, bring one arm back, then the other, then both)

• Jackknife into push up x10
• Push up into butterfly stretch into double foot catch x10
• Sitting toe grab straight legs 1×10 on each side, then 1×10 double
• Super set 3x (arms stretch back holding on to a weight)
  • Single leg raises x20 (start with legs up to ceiling, keep one leg up, and bring other one straight down, then bring it back.  Alternate which leg you bring down)
  • Leg raises ×20
  • Single leg raises x20
• Bicycle twist 2×1min russian twist 20lbs
  Push Up position: reach back with one arm 1×20
  Push Up position: lift opposite arm and leg 1×20
  Z stretch 1x1mim
  Z stretch get ups 1×5