Westside Fight Crew Training Tuesday 25th October 2016
Warm Up (10-15minutes)
- Reverse Hypers 3 sets of 10
- "Psoas Sit Up" on med Ball 5 sets of 20
- 45 degree back raises 3 sets of 20 (just body weight)
Main Exercise (20 minutes)
3 rep max Good morning with safety squat bar
Accessory Work (20 Minutes)
- 4 sets of 10 Reps of Weighted Box jumps (15lbs ankle weights)
- Inverse Curl 3 sets of 10reps with minimum resistance
- Single Leg Hip/Quad machine 3 sets of 10 reps
Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds)
- War wagon with 270lbs Sprint (400 meters)
- Treadsled Farmers Walks 5 minutes
- Yee Systems Bear Crawls and Crab Walks 5 minutes
Joint Integrity/PreHab/Concussion Limiting Training
- Lying Hamstring Curls with ankle weights 100 reps
- Hip Joint Mobility (John Quint Protocol)
- Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
- Head and Neck Isoltaor™ (Mark Asanovich Protocol)
- 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with bands