DEADLIFT – 4 X 1 @ 95%
PENDLAY ROWS – 3 X 4
PULL UPS – 3 X AMAP
5 X WALKING SWINGS
5 X GOBLET SQUAT TO OVERHEAD PRESS
5 X KB CURL
TRAVELING 80 YARDS….ENJOY!!!
BACK SQUATS – 3 X 8@ 70%
KB SWINGS HEAVY – 3 X 15 MAKE EXPOLSIVE
LUNGES – 3 X 5 EACH LEG WEIGHTED SHOULD BE HEAVY
50 X SIT UPS
50 X KB SHOULDER PRESS
50 X GOBLET SQUATS
50 X PUSH UPS
TEMPLE FITNESS GROUP EXERCISES AND PERSONAL TRAINING. OFFERING MACRO DIETING AND BODY COMPOSITION SCANS. WE ARE A NON INTIMIDATING GYM.
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP MOBILITY
MUSCULAR STRENGTH –
BACK SQUAT – LETS DO IT!! GOOD WARM UPS, NO LARGE JUMPS BEFORE FIRST ATTEMPT. BE SAFE AND SMART!!
LUNGES – 100 TOTAL
KB SWINGS – 3 X 15
METABOLIC CONDITIONING –
2 LAPS AROUND BUILDING
10 X 40 SPRINTS- DONT GO CRAZY FOR THOSE WHO HAVE NOT SPRINTED IN A WHILE.
AT THE END OF EACH SPRINT DO 10 PUSH UPS, 20 JUMPING JACKS, AND 10 SIT UPS TAKE A SMALL BLACK MAT OUT WITH YOU.
THEN
2 LAPS AROUND BUILDING
THEN
T PLANKS FOR 3 X 20 COUNT EACH HAND
STRETCH/COOL DOWN
TEMPLE FITNESS M4 COED – TUESDAY 011717 GROUP EXERCISE / MACRO DIETING
NOT TOO LATE TO SIGN UP FOR THE MACRO SEMINAR SATURDAY FEBRUARY 4TH GO TO:
WWW.BEYONDTHESCALETN.COM
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY
MUSCULAR STRENGTH –
BENCH PRESS – 3 X2 @ 90% WITH NO PAUSE
BANDED PRESS – 3 X 2 @ 120%
DECLINE PRESS DB – 3 X 10 YOU CAN USE DECLINE BENCH OF PROP UP REGULAR BENCH
METABOLIC CONDITIONING – 4 ROUNDS
6 X BROAD JUMPS
10 X CHEST FLYS
10 X BALL SLAMS
10 X RUSSIAN TWIST WITH BALL
THEN
MORE AB WORK
STRETCH/COOL DOWN –
TEMPLE FITNESS -M4 COED PERSONAL AND MACRO COACHING, GROUP TRAINING BODY COMPOSTION SCANNER
MEDICAL BODY COMPOSITION SCANNER IS A GOOD TO TRACK PROGRESS AND KEEP YOU ACCOUNTABLE
WARM UP – 6 TO 8 MINUTES
MOBILITY – OPEN LAT/HIP FLEXOR
MUSCULAR STRENGTH –
SNATCH GRIP DEADLIFTS – 6 SETS OF 3 @ 75% MAKE EXPLOSIVE
DB SQUAT JUMPS – 3 X 8
MED BALL CLEANS – 3 X 8
METABOLIC CONDITIONING– ESCALATING LADDER INCREASE EVERY ROUND 1 REP
2 X MAN MAKERS
2 X PULL UPS
2 X V UPS
GOR FOR 15 MINUTES
STRETCH/COOL DOWN –
