Daily Workout …

For time (with specific attention to terrific form):

50 situps 
400 m run
50 sideups R
50 sideups L
400 m run
50 superman back ext.
50 med ball v-twists 8/10 (R+L=1)
400 m run
50 tick tocks R 25/35
50 tick tocks L 25/35
400 m run
50 stability rev back ext
50 stab crunches (elevate feet & hips if you can)
400 m run
50 swipers 15/20 (R+L=1)


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Workout Notes:

  1. Terrific form = Do your best interpretations of these movements.

  2. Hips tap the ground on every sideup. Lift hips up as high as they'll go every time on those side-ups.

  3. Tic tocks are only effective at full ROM. Put your opposite arm overhead to get a good pull on those obliques.

  4. Roll from hip to hip on swipers.

  5. Ab day is PRE-hab.

  6. Common Situp Fault + Fix

Lift Club …

Complete all 4 sets before moving on …
5 bench presses
2 min rest

then, 4 rounds of:

5 triceps cable pushdown
5 back squats
rest 1 min

What is Lift Club?

We do a formal lift club instruction Tuesday and Thursday mornings at 8am. If you’d like some personal coaching with your lifting, would love to see you there. Happy to help you whenever you are there too. It’s just that 8am is, sort of, an official lift club class. Fun times. Here are some thoughts.

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