Posts Tagged ‘Body Transformation’

3/3/09 – High Intensity Day

3-2-09 – Moderate Intensity Day

2/27/09 – No Intensity Day
Full Body Joint Mobility Session using the Intu-Flow Program.
Neck infinities
Neck rotational infinities
Shoulder shrug circles
Alternating shoulder circles
Arm screw
Teacup exercise
Various arm circles and infinities
Elbow circles, and clovers
Wrist basic ranges and circles
Finger waves, and “ice cream cone to ok”
Arm waves
Thoracic spine expansion/compression
Thoracic lateral sways
Thoracic circles, slow
Pelvic Circles
Hip circles, and basic ranges
Spine infinities
Leg basic ranges
Knee [...]

2/26/09 – High Intensity Day
Full Body Joint Mobility Session using the Intu-Flow program
45 lb Clubbell Training Circuit – 2 repetitions of each exercise, followed immediately by the next exercise, no rest until the end of each circuit (15-30 seconds of rest between sets). All exercises are performed 2-handed.
Repeat 5X/grip:
2 Rock-its
2 Swings
2 Clean to Order
2 [...]

February 25, 2009 – Moderate Intensity Day
Warmed up with a full body joint mobility session using the Intu-Flow program.
After 1 warmup round…
Repeat 8X, no rest between exercises, 1 minute rest at the end of each circuit. Exertion was kept between 50-80%:
Mixed Grip Pullups
Alternating pistol spinal rocks
Quad hops
15 clubbell mills, each arm
Lateral rock bottom lunges
15 [...]

February 22, 2009 – Bodyweight Day
Bodyweight Training Session (round 5 demonstrated in video):

February 21, 2009 – Practice Day