Chris Ullom CSCS

Tiki Wedding Workout Phase V

Workout #1 -- Power/Speed/Anaerobic Training

                1^st Set (3 sets)

1)      Push Press  x 12

2)      Pull-ups x 12

3)      Mini-Band Knee Bikes x 30 each side (fast)

2^nd Set (3 sets)

1)      Split Stance DB Alternating Shoulder Press (Fast) x 10 each arm (switch stance and repeat)

2)      Mini-Band Hot-Colds x 15

3)      JC Alternating Reverse Lunge and Sweep x 10 each leg

3^rd Set (3 Sets)

1)      Continuous Box Jumps x 12

2)      Dynamax Pull-over Toss Sit-ups x 12

3)       Slide Board Pike/Mountain Climber Combo x 12/12 each leg

Finisher

Sprints = 40 yards x 6, walk back for recovery

Workout #2 -- Strength Workout

                1^st Set (3 Sets)

1)      Single Leg Squat and Row x 8-10 each

2)      Continuous Lateral Hurdle Hops x 8 each leg

3)      Overhead Med Ball Crunch w/Alternating Leg Raises x 15 each leg

2^nd Set (3 Sets)

1)      Slide Board Hamstring Curls x 5 toe in/5 toe straight/5 toe out

2)      T Push-ups x 6-12 each side

3)      Physio DB Reverse Fly (thumbs up) x 10

3^rd Set (3 Sets)

1)      Incline Bench Hip Hikes x 15

2)      Single Leg Physio Plank x 30 sec each leg

3)      JC Curl/Kickback Combo x 20 each

Finisher

Shuttles or Bike Sprints = 300 yard shuttles x 4-6 or 20 sec work:10 sec rest x 5-8 reps

Workout #3 -- Metabolic Workout (This one or the F.I.T. Club)

                5 Sets for Time

1)      1 minute Stairmaster, level 20

2)      10 rep bench press

3)      1 minute Stairmaster, level 20

4)      10 rep inverted row

5)      Finish last set with 1 minute Stairmaster, level 20