So far this has been a good training week as well as last week so hopefully the trend continues along these lines. Today I did a total body strength training session with an emphasis on bodyweight exercises. But I usually tweak the bodyweight movements to make them more challenging as you will see.
Warmup: Quad rocks, lower body rolling, ankle mobs, Indian clubs, Cross crawls, Squat Iso holds, arm circles
Workout: 1st Tri-set: RFESS: 3 x 10 @ 40 lbs; Suspended decline pushups-3 x 20; Lateral band walks-3 x 10 ea.;
2nd Tri-set: Band Good mornings w/Iron Cross Iso Holds- 3 x 6; Suspended inverted row w/ft. on plyo box: 3 x 15; Weighted rollouts-3 x 8 @ 25 lbs.
45 Degree back raise hold w/ DB alt. row-3 x 45 sec. w/25 lb.s
Comments: Good session with some experimentation with some new exercises from DeFranco's and Smitty's Hard core DVD i.e. band good mornings, weighted rollouts and 45 degree back raise iso-holds. Good stuff. Always like to try things out on myself before thinking of implementing them with clients/athletes.
Train hard and train smart!
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