April 3, 2007

April 3, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 15 x 12, 15 x 12

Superset 2 (no rest between, 90 after):
YTWL - 5 x 12, 5 x 12
Face Pull - neutral grip - 90 x 15, 90 x 15

Push up plus on stability ball - 12, 15
wrist extension - 7.5 x 12, 10 x 12, 12.5 x 12
Lat/chest stretching - 30 seconds each

Subbed sprints:
10 x 25m - one minute rest between
Rest 10 minutes
10 x 25m - one minute rest between