Westside Fight Crew Training Tuesday January 31, 2017

by Aj Dobson on February 22, 2017

Warm Up 

  1. sled pulls with body weight 

Main Exercise (20 minutes)

Conventional Deadlift on 3rd pin(Rack) max

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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