Wednesday, July 8, 2015

Don’t forget the Paradiso “Women and Wine” night is July 17th. Lululemon Beverly Hills will also be on hand selling some exclusive product!

Prehab:

Posterior chain flossing, 1 minute each
Downdog calf stretch, 20x
Samson stretch, 30 seconds each
Leg swings, 10 each direction

Warm-up:

Jog 200 meters
10 Inchworms
10 Burpees over barbell
5 Good Mornings
10 Deadlifts

Strength

Deadlift – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 5 reps at 75%, 3 reps at 85% and  1 + reps at 95%. .

Notes:  IF YOU PERFORMED 1+ REPS Last time please add 5-10lbs to your 1RM then take your percentage off of that number. If you did not please keep your 1RM the same. Make sure on the last set you complete as many reps as you can (safely at 95 percent). Make sure you maintain proper form and posture on Deadlifts to protect your back. Do not allow back to round. Remember technique is the key so please keep light if you are new to Deadlifts. You may also use Kettlebells or Dumbbells for those that need it scaled down.

Conditioning

3 Rounds
Run 400m
50 Cal Row
Rest 2 Minutes

Notes:  These Rounds should be ALL OUT EFFORT. Do not get slower as the rounds go on.

Cool down:

30 Abmat Sit ups
1 minute plank hold
30 Abmat Sit ups
1 minute plank hold