MONDAY - DYNAMIC EFFORT BENCH Warm up 20 bird dogs 10 kneeling hip circles 15 standing band flyes 15 band pushdowns 10 YTWL's over physio ball 5 kneeling thoracic extensions 20 arm circles
Speed Bench Football bar w/dbl mini bands 185 *inside grip - 2x3, 1x3 *middle grip - 225 3x3 *outside grip 245 1x3, 2x3
Supplemental Football bar extension w/dbl mini bands inside grip w/leg up 95 5x10
Post-hab 20 bird dogs 10 kneeling hip circles 15 standing band flyes 15 band pushdowns 10 YTWL's over physio ball 5 kneeling thoracic extensions 20 arm circles
TUESDAY - SQUAT/BACK Warm up 20 bird dogs 10 kneeling hip circles 5 kneeling thoracic extensions 20 arm circles
Squat Safety squat bar 175 10x10
Back Standing fat bar pulldowns to sternum 140 5x10
Biceps Kb curls 25 5x10
Post-hab 20 bird dogs 10 kneeling hip circles 5 kneeling thoracic extensions 20 arm circles
WEDNESDAY - CONDITIONING 20 minute walk with 40 lb weight vest
THURSDAY - CONDITIONING Jump rope tabata 20 minutes treadmill
Just catching up on my log. Everything is moving along well. I am figuring out some new things on dynamic effort bench. I'm probably going to shoot a vid in the next week or two. So far, so good. Nothing much else to report today. Just been busy with life. Thanks for checking in.
