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Old 09-04-2019, 03:47 PM   #4948
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,827
Re: The Shed 'O Pain

September 04, 2019
9/4/19
Achieve Fitness Day 1
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

A Broad Jump 3 x 5 jumps

B BB Deadlift: Conventional x 8 reps 135, 145, 155, 165#
B Marching Glute Bridge
4 sets

C 2 DB Walking Lunge 2 25# DBs
C Stability Ball Front Plank Extensions
3 sets

D 2 DB Long Press (thruster) 2 25# DBs
D 2 KB Farmer Carry 2 53# KBs
3 sets

E "All the Squats" 4 Rounds of: 15 Speed Squats 15 Squat Jumps 30 Seconds Squat ISO Hold - Rest 60 secs. between sets
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52/5'11"/165
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