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Swings
30 SEC MAX REPS WITH FULL RANGE OF MOTION
– UNLOADEDIso Extreme Lunge- RIGHT LEG FORWARD X 1.5 MIN WORK
- LEFT LEG FORWARD X 1.5 MIN WORK
Iso Extreme Wall Squat2.5 MIN WORK
– PERFORM ON BALLS OF FEETFlings30 SEC MAX REPS WITH FULL RANGE OF MOTION
– UNLOADEDRebound Pushup Off The Ground1 REP EVERY 10 SEC FOR 2.5 MIN
– UPPER TORSO IF NOT STRONG ENOUGH FOR WHOLE BODYIso Extreme Pushup1.5 MIN WORK
Swings3 SETS X 30 SEC WORK X 15 SEC REST
Russian Lunge- RIGHT LEG FORWARD – 2 SETS X 1 MIN WORK X 30 SEC REST
- LEFT LEG FORWARD – 2 SETS X 1 MIN WORK X 30 SEC REST
Iso Extreme Standing Hamstring3 SETS X 1 MIN WORK X 30 SEC
Flings3 SETS X 20 SEC WORK X 10 SEC REST
Side to Side Pushup6 SETS X 10 SEC WORK X 15 SEC REST
Iso Extreme Triangle Pushup3 SETS X 30 SEC WORK X 30 SEC REST
– PERFORM ON KNEES
– HANDS IN TRIANGLE POSITION, INDEX FINGERS AND THUMBS OF EACH HAND TOUCHING