Here's my current strength program. Again, I work with my trainer once a month, he goes over the program with me, and I do it 3 x per week on my own.
Dynamic Warm Up
Handwalk w/ hip drop 2x5
MB Squat chop (10#) 2x10
MB Rotation 2x5 each side
MB Side Chop Rotation 2x5 each side
Core
4 point plank 1x10sec per position
Unilateral hip cross 1x5 each side
Opposite sides plank 1x15 sec each side (2x per side)
Hip cross 2x5 each side
Circuit 1
Assisted Chin Ups 3x10 @ 120#
Push Ups 3x8 @ body weight on bar L-3
Front to Back Lunge 3x5 each side @ 10#
Circuit 2
Deadlift 3x10 @ 50# (25# DBs)
DB curl & rotation press 3x5 each side @ 12#
Assisted dips 3x10 @ 120#
Foam roller, stretching
__________________
Lori
Training Log
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"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
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