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  • Strength Training Exercises

    Transféré par

    mowr2001
    52 vues2 pages
    The workout document outlines an IronStrength workout plan consisting of a dynamic warm-up followed by exercises done in supersets and as pyramids. The warm-up includes jumping jacks, squats and lunges done for 30 seconds each. There are then plyometric jump squats, supersets of rows/push-ups/sit-ups and lunges/squats, followed by more supersets of mountain climbers/legs down and deadlifts/presses/curls. A burpee pyramid is next with 4-5 sets decreasing from 10 to 1 reps. Planks and various stretching exercises conclude the workout.

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    The workout document outlines an IronStrength workout plan consisting of a dynamic warm-up followed by exercises done in supersets and as pyramids. The warm-up includes jumping jacks, squats and lunges done for 30 seconds each. There are then plyometric jump squats, supersets of rows/push-ups/sit-ups and lunges/squats, followed by more supersets of mountain climbers/legs down and deadlifts/presses/curls. A burpee pyramid is next with 4-5 sets decreasing from 10 to 1 reps. Planks and various stretching exercises conclude the workout.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    52 vues2 pages

    Strength Training Exercises

    Transféré par

    mowr2001
    The workout document outlines an IronStrength workout plan consisting of a dynamic warm-up followed by exercises done in supersets and as pyramids. The warm-up includes jumping jacks, squats and lunges done for 30 seconds each. There are then plyometric jump squats, supersets of rows/push-ups/sit-ups and lunges/squats, followed by more supersets of mountain climbers/legs down and deadlifts/presses/curls. A burpee pyramid is next with 4-5 sets decreasing from 10 to 1 reps. Planks and various stretching exercises conclude the workout.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 2

    IronStrength Workout Dr.

    Jordan Metzl
    Dynamic Warm-up: 2min
    1. 30 sec intervals
    a. Jumping Jacks
    b. Squats
    c. Lunges
    Squats
    1. Plyometric Jump Squats
    a. 6 sets, 15 reps. 20sec rest between sets
    i. Hands straight out
    ii. Build up to 8 sets
    SuperSet 1: Rows from Plank, Push-ups, Sit-ups
    1. 5-6 Minutes
    a. Row from plank w/ weights
    i. L+R=1 rep. 15 reps
    b. Push-ups
    i. 15 reps
    c. Sit-ups
    i. 15 reps
    SuperSet 2: Plyometric Lunges & Single Leg Plyometric Squats
    1. 5-6 minutes
    a. Plyometric Lunges (jump lunge, alternate legs)
    i. 10 reps
    b. Single Leg Plyometric Squats (single leg toe-touch w/ jump)
    i. 10 reps, alternate legs in sets
    SuperSet 3: Mountain Climbers & Legs Down
    1. 5-6 Minutes
    a. Mountain Climbers
    i. R+L=1 rep, 15 reps
    b. Legs Down
    i. 15 reps
    SuperSet 4: Deadlift High Pulls, Overhead Press, & Curls
    1. 5-6 Minutes
    a. Deadlift High Pulls w/ Weights

    i. 15 reps
    b. Overhead Press
    i. 15 reps, balancing on 1 foot
    c. Curls
    i. 15 reps, balancing on alt. foot
    Burpee Pyramid (Squat Thrust)
    1. 4-5 sets of 10 pyramid of 10 down to 1: 20 sec rest between sets
    a. Squat, jump legs back, push-up, jump legs up, jump up
    Planks & Stretching
    1. 1 min set each
    a. Right forearm Plank
    b. Center Plank
    c. Left forearm Plank
    2. Stretching: 20-30 sec each
    a. Seated Hamstring Stretch
    b. Legs spread, R&L Hamstring (10-15sec each)
    c. Back stretch (knees together, side-to-side)
    d. Hip-Flexor Stretch
    e. Tea-pot Stretch

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