Westside Fight Crew Training Tuesday February 7, 2017

Posted by Aj Dobson on

Warm Up 

  1. sled pulls with body weight 

Main Exercise (20 minutes)

Sumo Deadlift on 4 inch mats- max

Back attack  3 sets of 10 reps

Accessory Work (20 Minutes) 

    1. 4 sets of 10 Reps of Weighted jumps on belt squat machine 
    2. Inverse Curl 3 sets of 10reps with minimum resistance 
    3. Single Leg Hip/Quad machine 3 sets of 10 reps
    4. Westside hand grip machine 3 sets of 30 reps

Joint Integrity/PreHab/Concussion Limiting Training 

        1. Lying Hamstring Curls with ankle weights 100 reps
        2. Hip Joint Mobility (John Quint Protocol) 
        3. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
        4. Head and Neck Isoltaor™ (Mark Asanovich Protocol) 

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