The workout for 6/12/2010.

After the last workout there were a few shoulders sore but mainly the hamstrings. The hamstrings got hit with the Plate Pullthroughs, Plate Deadlifts and the Plate Good Mornings. So today we started with something to loosen up the hammys.

Music by: Meatloaf. He’s got a new album out called “Hang Cool Teddy Bear“. Not bad. T-shirt- just some random MMA tshirt.

Warm up: We did some kind of a one legged bend over core/hamstring stretch. I’m sure there is a name for it. I can’t think of one but we did it for 25 yards. Then we followed up with high rising kicks for 25 yards.

Next: 8 exercise circuit. 30 seconds for max reps for 2 cycles.

  1. BB Curls
  2. Lying Pull Ups while squeezing a theraball
  3. One leg split squat w/foot on bench
  4. Plate Deadlift
  5. Plate Pullthrough
  6. Hopping step push up
  7. Butt Back Toes Up Squats
  8. 1 Leg 3 Position Med Ball Reach

Next: Monster Walk for 50 yards with Gold Tband. Clamshells and Hopping push up super set. Clamshells 3 x 15 each side and 3 x 10 for the hopping.

Core Stuff: Mainly a bunch of variations of the Side Plank.

  1. On Forearm Side Plank Leg  Up 10 Reps
  2. On Hand Side Plank Leg  Up 10 Reps
  3. On Forearm Side Plank Leg  Front 10 Reps
  4. On Hand Side Plank Leg  Front 10 Reps
  5. On Forearm Side Plank Leg   Back 10 Reps
  6. On Hand Side Plank Leg  Back 10 Reps
  7. On Forearm Side Plank Knee to Elbow 10 Reps
  8. On Hand Side Plank Knee to Elbow 10 Reps
  9. Crunches 100
  10. Leg Raises 100

That was plenty. The video:

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