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Thursday
Cardio
Mason Twist – (abs) – 2 sets; 40 reps
-Sit up straight, keeping your abs tight.
-Bend your knees slightly and raise your feet a couple inches off the floor.
-Interlock your fingers and slightly twist to touch the floor beside your hip with your knuckles.
-Twist and touch the floor beside your other hip.
-Repeat.
Supermans – (lower back) – 3 sets; max time
-Lie down on your stomach.
-Extend your hands and arms above your head.
-Lift your feet and arms off the floor. Keep your ears between your shoulders.
-Hold the position for as long as you can.
-Repeat.
Friday
5×5
Olympic Squats – (legs, buttocks)
-Use a squat rack for safety. Set up the height and load the weights.
-Step under the bar and let it lay across your back, just below the neck.
-With your hands holding the bar outside your shoulders, lift the bar off the rack using your legs, straighten your torso, and step forward.
-Place your feet shoulder-width apart and keep your head up and your back straight at all times.
-Bend your knees and slowly lower your hips, as if you’re about to sit on a chair. Keep moving downward until your quads break parallel to the floor. Inhale on the way down.
-Stand up, pushing with your heel or middle portion of your foot. Exhale as you stand.
-Repeat.
Bench Press – (chest, triceps)
-Lie down on a flat bench.
-Grab the bar so that your hands are slightly more than shoulder-width apart.
-Lift the bar off the rack, keeping it over your chest with your arms locked. This is your starting position.
-Breathe in and slowly lower the bar to your chest, across your nipples.
-Push the bar back to the starting position. Squeeze your chest and hold for a second.
-Repeat.
Barbell Rows – (back)
-Hold the barbell with your palms facing down, slightly bend your knees and move your torso forward. Keep your back straight, almost parallel to the floor. Keep your head up. This is the starting position.
-Keep your upper body in position, breathe out, keep your elbows close to your body, and lift the bar toward you. Squeeze your back muscles when the bar is at the top position.
-Breathe in and lower the bar to the starting position.
-Repeat.
Plyometrics
Jump squat – (quads, hamstrings, buttocks) – 2 sets of 10 reps
-Same as a box jump, only land on the floor and immediately go into the squat position and jump again.
Clap push-ups
-Perform a standard push-up, but when you come up push hard enough to get your hands off the floor and give you enough time to clap your hands and return them to their floor position.
Supplementary exercises
Calf raises – 2-3 sets of 12 reps
-Select an appropriate dumbbell weight and hold one in each hand.
-With your feet about shoulder-width apart and toes pointed outward, rise up onto your tiptoes. Do 10-15 reps.
-Repeat with your toes slightly pointed inward.
Bench dips – (triceps) – 3 sets; maximum reps
-Sit on the edge of a bench and place your palms on the bench just beside your hips.
-Lock your arms and move your butt forward.
-Slowly lower yourself, inhaling as you go, until your elbow is bent slightly less than 90 degrees.
-Use your triceps to lift yourself back up.
-Repeat.
Saturday
Cardio
Abs scissors – 3 sets; max reps
-Lie on your back.
-Lift your feet about 3 inches off the floor.
-Keep your left foot 3 inches off the floor as your raise your right leg until it’s perpendicular to the floor.
-Hold for a couple seconds.
-Switch and repeat.
Sunday
Cardio or day off
Rock Hard \m/
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