Westside Fight Crew Training Tuesday Janurary 3, 2017

Warm Up (10-15minutes)

1. Reverse Hypers 3 sets of 10
2. sled pulls w/ body weight

Main Exercise (20 minutes)

Deadlift off 2 inch mat Max

Belt squat walks (3 sets of 5 minutes)

Tread sled sprints (3 sets of 5 minutes)

Accessory Work (20 Minutes) 

1. 4 sets of 10 Reps of Weighted Box jumps (15lbs ankle weights)
2. Inverse Curl 3 sets of 10reps with minimum resistance 
3. Single Leg Hip/Quad machine 3 sets of 10 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)