Announcement (Shaun T Coming to Siskey!!) and Total Strength Preview (today 9:30am @ Siskey Y)

ANNOUNCEMENT:

Shaun T will be at Siskey on May 19!  

Below is the facebook page where anyone can register for the event!  Simply click on the facebook page and hit “join”.  The event will be at Siskey on Saturday, May 19 outside on the field.

Warm up:  8:45am – 9:00am

Workout:  9:00am – 10:00am

Cool down:  10:00am – 10:15am.

There will be free chair massages after the event also!

Today I will put slips of paper with the facebook link on my door if people want to take one to register at home!https://www.facebook.com/events/394153683937341/  (don’t forget to click “join”)!  Everyone will also need to sign a waiver which will be posted online or they can sign on May 19.

PREP w/ “INSANITY” BOOTCAMP this Sat 8-10am w/ me and Leonard

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WARM-UP (6 min.):

3 Rounds -

*30 sec. x Jack Up/ Down Bench

*30 sec. x Jack-Squat Up/ Down Bench

*30 sec. x Decline Plank Jack (feet jack up/ down bench)

*30 sec. x Decline Jack Push-Up (feet jack up/ down bench)

SET #1 (8-9 min.):

*30 x Step-Back Lunge-Deadlift (straight back leg)(1/2 reps R, then 1/2 L)

*3 min. x gliders (30 sec. x Plank Wide Tuck-In to 30 sec. x Supine Wide Tuck-In)

*20 x Step-Back Lunge-Deadlift

*2 min. x gliders (30 sec. x Plank Wide Tuck-In to 30 sec. x Supine Wide Tuck-In)

*10 x Step-Back Lunge-Deadlift

*1 min. x gliders (30 sec. x Plank Wide Tuck-In to 30 sec. x Supine Wide Tuck-In)

Count-Down Pieces of a Multi-Joint Exercise b/w main sets:

1) 5 x DB Burpee w/ 10-8-6-4-2 Push-Ups and 10-8-6-4-2 Clean and Press

SET #2:

*30 x Bulgarian Split Squat (DBs in front rack)(back foot on bench)(1/2 R, then 1/2 L)

*3 min. x gliders (30 sec. x Plank Windshield Wipers (mod: split leg); 30 sec. x Supine Arch + Straddle (mod: supine bridge + single-leg side swipe))

*20 x Bulgarian Split Squat

*2 min. x gliders (30 sec. x Plank Windshield Wipers; 30 sec. x Supine Arch + Straddle)

*10 x Bulgarian Split Squat

*1 min. x gliders (30 sec. x Plank Windshield Wipers; 30 sec. x Supine Arch + Straddle)

Count-Down Pieces of a Multi-Joint Exercise b/w main sets:

2) 5 x Man Maker w/ 10-8-6-4-2 Renegade Row

SET #3:

30 x Slide-Under Thruster

3 min. x gliders (30 sec. x Plank Walk Up/Down bench - Glide Out/ In 2 steps; 30 sec. x Seated See-Saw Glide)

20 x Slide-Under Thruster

2 min. x gliders (30 sec. x Plank Walk Up/Down bench - Glide Out/ In 2 steps; 30 sec. x Seated See-Saw Glide)

10 x Slide-Under Thruster

1 min. x gliders (30 sec. x Plank Walk Up/Down bench - Glide Out/ In 2 steps; 30 sec. x Seated See-Saw Glide)

Count-Down Pieces of a Multi-Joint Exercise b/w main sets:

3) 5 ea. leg x Lunge-Curl-Switch w/ 10-8-6-4-2 x Bicep Curl (10 total lunges)

FINISHER (w/ bench and DBs):

3 Rounds -

*30 sec. x R Hand/ R Foot-Elevated Push-Up

*30 sec. x R Foot-Elevated Front Squat

*30 sec. x L Hand/ L Foot-Elevated Push-Up

*30 sec. x L Foot-Elevated Front Squat