Print Date:

10/30/2011

Workout Date: 10/30/2011 Custom - ONE LEG REACHING SQUAT Image 1 - Start Image 2 - End
1. Start in the standing position. 2. Drop one leg back. 3. Reach both hands and touch the floor in front of the toe. 4. Drive back to the top with the front leg. 5. Stand tall and REPEAT with the same leg for all the prescribed reps. 6. Switch legs.

Set Name Set 1 Set 2 Set 3 Custom - HINDU PUSH UP Image 1 - Start Image 2 - End

Reps / Time 15 12 10

at at at

Weight / Level 0 0 0

1. Start by piking butt in the air (should be looking at your shoes). 2. Feet are wider than shoulder width apart. 2. Decent should begin by aiming top of the head to an imaginary line between hands. 3. Lift chin at the lowest point. Chin, chest, and hips should sweep low to the floor. 4. Lock the elbows, look at ceiling and push yourself back to the top with straight elbow. REPEAT

Set Name Set 1 Set 2 Set 3 Custom - BENT KNEE BRIDGE Image 1 - Start Image 2 - End

Reps / Time 15 12 10

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Weight / Level 0 0 0

1. Lay on your back, bend your knees while resting your heals on a bench or a chair. 2. HAnds should be off to the side. 3. Initiate by driving your heals through the chair. 4. at the highest point you should be a straight line from heals to shoulders. 5. Pause - return and repeat.

Set Name Set 1 Set 2 Set 3 Custom - ONE ARM CABLE ROW Image 1 - Start Image 2 - End

Reps / Time 15 12 10

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Weight / Level 0 0 0

1. Grab BOTH handles with one hand. 2. Pull the handle into the chest/ribs. 3. Feet should be in a split stance (one foot forward/one foot back). 4. If you pull with the right side, drop the right foot back - if you pull with the left side, drop the left foot back.

Set Name Set 1

Reps / Time 15

at

Weight / Level 0

Print Date:

10/30/2011 Set 2 Set 3 12 10 at at 0 0

Custom - DUMBBELL SWING Image 1 - Start Image 2 - End

1. Grab one Dumbbell with both hands. 2. Start by standing tall. 3. Push butt back, squat down keeping a flat back. 4. Forcefully stand up, generating the power from hips/legs. 5. Keep ams straight and drive dumbbell directly over the head. 6. Controllable return to the bottom, arms should ALWAYS be straight - and repeat. 7. Think of throwing the db with your legs, this is really a lower body / conditioning movement.

Set Name Set 1 Set 2 Set 3 Custom - PLANK BRIDGE BUILDERS Image 1 - Start Image 2 - End

Reps / Time 15 12 10

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Weight / Level 0 0 0

1. Start in a plank position. 2. lift one arm, place hand on the floor, lift other arm, place hand on the floor and push body into a pushup position. 3. Drop one arm and return back to plank position - repeat.

Set Name Set 1 Set 2 Set 3 Custom - RUSSIAN TWIST Image 1 - Start Image 2 - End

Reps / Time 15 12 10

at at at

Weight / Level 0 0 0

1. Sit on the floor, lean back, and place a small bend in the knees. 2. Look up toward the ceiling, lift the hands over the chin. 3. With your hands clenched together, drop both hands to the side of the hip. 4. Attempt to avoid rotating the toro, touch the floor, keeping the arms straight, drive the hands back over the chin. 5. Alternate sides and repeat for reps.

Set Name Set 1 Set 2 Set 3 Custom - SQUAT THRUST JUMP Image 1 - Start Image 2 - End

Reps / Time 30 24 20

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Weight / Level 0 0 0

1. Perform a squat thrust. 2. At the top, jump as high as you can. 3. Land and continue into another squat thrust. 4. REPEAT

Set Name

Reps / Time

Weight / Level

Print Date:

10/30/2011 Set 1 Set 2 Set 3 15 12 10 at at at 0 0 0