07.20.05

Workout 2005-07-19

Posted in Workout Logs at 12:26 am

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 4@

Forward Lunge Elbow to Instep 1@

Leg Cradle 8@

Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control (optional) 10 min

Muscle Workout A
—————-
High Pull 4-6×4 95#x6/95#x6/95#x6/95#x6
Snatch-Grip Deadlift 4-6×4 150#x4/150#x4/150#x4/150#x4
Dumbbell pullover 4-6×4 25#x6/25#x6/25#x6/25#x6

Weighted Swiss-ball Crunch 4-6×4

Regen C
——-
Aerobic flush 12-20
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea

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