Today, I was training at the 24 Hour Fitness in West Covina. I had a full body workout, mainly working on explosive power.
Warm Up:
Foam Roller- Upper Back, IT Band, Quads, and Glutes
Corrective Stretching- Upper Back, Chest, and Hip Flexors
Stability Ball Exercises- Super Set- 2 sets- Crunches + Lying Bridges with Leg Curls- 30 reps + 20 reps
Workout:
Squat Jumps with Weights- 30lbs, 50lbs, 70lbs, and 90lbs- 6 reps, and 70lbs- 12 reps
Barbell Squats- Went up to 575lbs- 5 reps- Belt and Knee Sleeve
Front Squats- Went up to 410lbs- 1 rep- Belt and Knee Sleeve
High Cable Pulls- 3 sets- 70lbs for each hand- 5 reps- 10 second positive cadence and 10 second negative cadence
Plyometric Cable Pulls- 3 sets- 75lbs for each hand- 10 reps
Wood Chops- 2 sets- 100lbs- 10 reps for each side
Warm Up:
Foam Roller- Upper Back, IT Band, Quads, and Glutes
Corrective Stretching- Upper Back, Chest, and Hip Flexors
Stability Ball Exercises- Super Set- 2 sets- Crunches + Lying Bridges with Leg Curls- 30 reps + 20 reps
Workout:
Squat Jumps with Weights- 30lbs, 50lbs, 70lbs, and 90lbs- 6 reps, and 70lbs- 12 reps
Barbell Squats- Went up to 575lbs- 5 reps- Belt and Knee Sleeve
Front Squats- Went up to 410lbs- 1 rep- Belt and Knee Sleeve
High Cable Pulls- 3 sets- 70lbs for each hand- 5 reps- 10 second positive cadence and 10 second negative cadence
Plyometric Cable Pulls- 3 sets- 75lbs for each hand- 10 reps
Wood Chops- 2 sets- 100lbs- 10 reps for each side
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