Check out what my main man Martin Rooney had to say at this past weekend's
PERFORM BETTER hands on workshop
Monday, December 6, 2010
Thursday, December 2, 2010
METABOLIC MAYHEM
Just finished up our morning boot camps and the MJBC CREW BROUGHT IT!
5 ROUNDS/ 25 Minutes of B-R-U-T-A-L Metabolic Mayhem.
Before you start prepare for battle with 10 minutes of RMA=Release-Mobility-Activate
Foam roll:calves,glutes,IT-band, quads,adductors, upper back, lats
Mobility: ankle in sag. plane, leg swings for ankle/foot complex, wall slides (shoulders), thoracic,
cook squat
Activate: single hip bridge, plank with alt. arm reach... Ready to GO!
-KB SWINGS x 20 (Women 25#-45#...unless your Pamela Macalree) (Men 40#-60#+)
-Reverse Slider Lunge or TRX Single Leg Squats 20xR, 20xL
-TRX Rows x 20 (Nose under for the tuff-enuff)
-Elevated Feet Pushups x 20
-Med Ball Slams with 5-7kg D-Ball x 20
REPEAT NON STOP FOR UPTO 5 ROUNDS...Have fun...NO PUKIN'!
5 ROUNDS/ 25 Minutes of B-R-U-T-A-L Metabolic Mayhem.
Before you start prepare for battle with 10 minutes of RMA=Release-Mobility-Activate
Foam roll:calves,glutes,IT-band, quads,adductors, upper back, lats
Mobility: ankle in sag. plane, leg swings for ankle/foot complex, wall slides (shoulders), thoracic,
cook squat
Activate: single hip bridge, plank with alt. arm reach... Ready to GO!
-KB SWINGS x 20 (Women 25#-45#...unless your Pamela Macalree) (Men 40#-60#+)
-Reverse Slider Lunge or TRX Single Leg Squats 20xR, 20xL
-TRX Rows x 20 (Nose under for the tuff-enuff)
-Elevated Feet Pushups x 20
-Med Ball Slams with 5-7kg D-Ball x 20
REPEAT NON STOP FOR UPTO 5 ROUNDS...Have fun...NO PUKIN'!
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