Resources

Guided Training Sheet 1

Exercise Reps X Sets Notes  
       
Barbell Bent Over Row 15 X 2    
       
Ball Leg Curl 20 X 2    
       
Bicycle Abs 50 X 2    
       
       
Dumbbell Decline Chest Press 15 X 2    
       
Decline Medicine Ball Torso Twist 30 X 2    
       
       
Clean & Jerk 10 X 5 15 sec break between sets  
       
       
Leg Extension 15 X 2    
       
Free Form Squat 25 X 2 go fast - speed reps  
       
Walking Lunge 20 X 2    
       
       
Jump Squats 60 sec X 4 no down time between sets  
    go from one set immediately  
Plank 60 sec X 4 into the next until complete  
       

Guided Training Sheet 2

Exercise Reps X Sets Notes
     
Dumbbell Curl and Press 15 X 2  
     
Jump Rope 60 sec X 2  
     
Medicine Ball Torso Twist 50 X 2  
     
     
Power Clean 10 X 2 use a heavy weight
     
Step-Up Drill 30 X 2 go fast - speed reps
     
Reverse Woodchop 15ea X 2  
     
     
Lat Pulldown 15 X 2  
     
Alternating Lateral Lunge 30 X 2 hold medicine ball in hands
     
Vertical Sit-Up 20 X 2  
     
     
Dumbbell Chest Press 15 X 2  
     
Mountain Climbers 60 sec X 2  
     
Standing Crossover Crunch 15 ea X 2