Nick Robinson

 
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For more details on the WARM UP,  PRE ACTIVATION & COOL DOWN please link to the Members Zone


warm up


strength

 1a

1a

Exercise

Bridge

Sets x Reps

4

Rest

12

 1b

1b

Exercise

Band Runners

Set x Rep

4 x 12

Rest

2min

 1c

1c

Exercise

KB Squat

Set x Rep

4 x 12

Rest

2min


Exercise

KB Squat

Set x Rep

4 x 12

Rest

2min

Exercise

KB Squat

Set x Rep

4 x 12

Rest

2min

Exercise

KB Squat

Set x Rep

4 x 12

Rest

2min


Exercise

KB Squat

Set x Rep

4 x 12

Rest

2min

Exercise

KB Squat

Set x Rep

4 x 12

Rest

2min

Exercise

KB Squat

Set x Rep

4 x 12

Rest

2min



Metabolic - Hurricanes Category 2

Round 1
Treadmill at 10 mph and 10% grade
incline for 25 sec. for 3 sets with Regular
Crunch (20 reps) and Table Top Crunch
(20 reps) after each sprint.

- Rest 2 minutes

Round 2
Treadmill at 11 mph and 10% grade
incline for 20 sec. for 3 sets with Knee
Grabs (20 reps) and Ab Knee Slides
Crunch (20 reps) after each sprint.

- Rest 2 Minutes

Round 3
Treadmill at 12 mph and 10% grade
incline for 20 sec. for 3 sets with
Knee Grab with Row (20 reps) and
Split Leg Crunch (10 reps) each side
after each sprint.