TNT Summer 2013 Strength 1st Evolution (KO February 24) Dynamic Warmup **

1) Jumping Jack 1x10 2) Gate Swing 1x10 3) Pogo Hop 1x20 4) Seal Jacks 1x10 5) Bodyweight Squat 1x10 6) Side Lunge 1x10/Side 7) Lunge and Rotate 1x10/Side 8) Reverse Lunge and Reach Over Top 1x10/Side

LEGEND xx"- Denotes how many seconds/exercise Sets x Reps - Denotes Sets of exercise by repetitions

9) Carioca 1x10yds 11) Skipping Forward 1x10yds 12) Skipping Backward 1x10yds 13) Frankenstein Walk 1x10yds 14) Frankestein Skip 1x10yds 15) Inchworm 1x10 16) Hip Swing 1x10/direction/leg

Joint Stability **
Dirty Dog 2x15/leg Horseback Riding 2x10/leg Bird Dog and Rotate 1x15/side

Strength Movements
Shoulder Sequence ** John Travolta Internal /External Rotation Empty Can 3x 12 15 15

Use Lightweights Here: Females 2-4lbs Males 3-5lbs

Walking Lunges (Hands Behind Head)

Contralateral Toe Touch Hip Press Push Up (SLOW)

3x10/leg 60" 60" 60"

Chest out, back flat, think vertical movement Hinge at the hips, not at the back, go slow DRIVE through the glutes Think Pushing though" the back.

CORE
Prep Movement - Front, Sides, and Back. Then activate the core(set) 360. Plank Sequence Prone Plank Star Planks Hip Bridge (Just like the press but hold) Supermans 3x 3x10" 3x10" 3x10" 10

** Taken from Todd Durkins The Impact! Body Plan