Summer 2015 Block Zero Level: Incoming Fresh

Day 1 Day 2 Day 3 Plate W/U

On-Off
1st Quarter Running Man
Exercise Reps/Time Exercise Reps/Time Exercise Reps/Time Ovr-Back
Plate Warm Up x10s Plate Warm Up x10s Plate Warm Up x10s Salsa
Jumping Jacks x10s Jumping Jacks x10s Jumping Jacks x10s Run Man-move
Seal jacks x10s Seal jacks x10s Seal jacks x10s
Sissor Jacks x10s Sissor Jacks x10s Sissor Jacks x10s
Wide outs x10reps Wide outs x10reps Wide outs x10reps
Prisoner Squat x10reps Overhead Squat x10reps Prisoner Squat x10reps
2nd Quarter
Exercise Reps/Time Exercise Reps/Time Exercise Reps/Time
Iso Counter Balance Sqt x20s/25s/30s Iso Squat-thumb up x20s/25s/30s Iso Prisoner Squat x20s/25s/30s
Iso Push Up Hold x20s/25s/30s 1/2 Push-Up Hold x20s/25s/30s Feet Elev Iso Push Up Hold x20s/25s/30s
Iso lunge Hold x20s/25s/30s Iso Lateral lunge Hold x20s/25s/30s Iso X/O Lunge Hold x20s/25s/30s
Front Plank x20s/25s/30s Iso Sit Up Hold x20s/25s/30s R/L Plank x20s/25s/30s
3rd Quarter
Exercise Reps/Time Exercise Reps/Time Exercise Reps/Time
Iso Hip Bridge x20s/25s/30s SL Hip Bridge x20s/25s/30s Hip Bridge March x20s/25s/30s
Iso Chin Up Hold x20s/25s/30s Iso Rack Row hold x20s/25s/30s Iso Pull-up Hold x20s/25s/30s
Superman x20s/25s/30s Iso Alt Superman hold x20s/25s/30s Iso Bird dog Hold x20s/25s/30s
Spreaders x10/12/15 Iso Y/T Raise Hold x20s/25s/30s Band Low Row x10/12/15
4th Quarter
Exercise Reps/Time Exercise Reps/Time Exercise Reps/Time
4-way Hip Series 4-way Hip Series Mountain Climber
.Lateral Straight Leg x10 r/l .St Leg Heel drive x10 r/l Knee outside x10 r/l
.Fire Hydrant x10 r/l .Bent leg heel drive x10 r/l Knee inside x10 r/l
Fwd/Rev Rotation x10 r/l

Strength Strength Strength

Trap Bar DL 3x6 DB Front Squat 3x8 Bench Press 3x8
Beardall, A
Demorat, T
Dilecce, B
Falzoi, R
Freels, J
Friedman, D
Johnson, JD
Landress, C
Parlapiano, V
Peterson, D
Rowland, W
White, B
Giera, B