Tuesday: Legs - Bicept/Tricep

February 15, 2016

Tuesday Feb 16

Cardio: :30 min total

  • 1 min: 5.0 jog
  • 1 min: Level 7 on Stair Stepper

4 Way Hip Mobility:

2 sets of 10 (Forward/Back)
2 sets of 10 (Out/In)

QORE Warm Up

  1. 2 Feet
  2. Pull-It
  3. 3 Step
  4. L Drill
  5. Clap React
  6. Walk React
  7. On/OfftheLine
  8. HopScotch
  9. Pure 3 Step
  10. 1 Step (rt/lt)

Ignite: Box Jumps
4 sets of 6 / :30 sec rest between reps

SuperSet(1): 3 sets of 6-8 
Sequence: Leg - Abdominal - Arms - Cardio foot patterning

  1. Goblet Lunges
  2. 25lb seated abdominal twist
  3. Single Leg DB Bicep Curl
  4. Rope Swings (Vertical, Lateral, Circular (in), Circular (out)

SuperSet(2): 3 sets of 6-8

  1. Barbell Squat
  2. Abdominal raise (10lb) w/ 25lb plate hold
  3. Single Arm DB Tricep Extension
  4. Resistance Band Shuffle (w/Med Ball)

SuperSet(3): 3 sets of 6-8

  1. Hamstring Extensions
  2. Stability Ball (Front Extension, Circular Right/Left, V Ups)
  3. Tricep Push Downs / Bicep Curl
  4. Treadmill hand walk (feet use stability ball)

Goblet Lunges