GYM CLOSED – At home programming – Monday – March 16, 2020

GYM CLOSED – At home programming – Monday – March 16, 2020

At home programming, day 1

No Gear:

A.  Single Leg squats @3010 tempo (8-10 reps each leg) X 4, rest 2 min

B1.  Push Ups (15M/7F reps) X 4, rest 90 sec

B2.  Side Plank Leg Raises (8-10 reps each leg) X 4, rest 30 sec

B3.  Hollow Rocks w/ single weight in hands (20 reps) X 4, rest 1 min

C.  200m run @85%, rest 30 sec X 4 (all of these should be as close to the same time as possible)

Gear:

A.  Single Leg squats w/ weight in hand @3010 tempo (8-10 reps each leg) X 4, rest 2 min

B1.  Push Ups (15M/7F reps) X 4, rest 90 sec

B2.  Strict Pull Ups (4-6 reps) (or bent over rows if no pull up bar available (8-10 reps each arm) X 4, rest 30 sec

B3.  Hollow Rocks w/ single weight in hands (20 reps) X 4, rest 1 min

C.  200m run @85%, rest 30 sec X 4 (all of these should be as close to the same time as possible)

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