Image15Workout for 10/15/2014

Music: Variety of Stuff

T-Shirt: GI Bro

Decided to go with a “warm up” today and picked the agility ladder. We haven’t done it in awhile so I figured “Why not?”

After that it was all abs…Image4

Again I figured “Why not?”

First: Agility Ladder Drills

A bunch of different drills.

For the legs and upper body.
Second: Ab CircuitImage6

11 Stations, 3 Times
10 Reps, 5 Reps on Rollouts
15 Reps, 10 Reps on Rollouts
20 Reps, 15 Reps on Rollouts

Big Wheel Rollout
Small Wheel Rollout
Incline Sit Ups With BallImage18
Incline Leg Raises
Flat Leg Raises
Sit Up Crunch Seat Ball Overhead
Swiss Ball Crunch
Leg Raises To Bar
Band Crunches
Barbell Rollouts
Another Flat Leg Raises

Third: Medicine Ball Ab StuffImage29

11 Medicine Balls
6 – 20 Pounds

Sit Up Twists 3 Reps Each Ball
Leg Raises Ball Behind Head 10 Reps Each Ball
Seated Leg Raises Ball Overhead 10 Reps Each Ball
Supine Ball To Feet 10 Reps Each Ball
Seated Leg Raises Ball In One Hand Overhead 10 Reps Each Ball
Seated Ball Figure 8s 3 Reps Each Ball
Crunches Ball In One Hand 10 Reps Each Ball
Video:

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