Wednesday Feb 21st

Great day today!!

Started out with DSR and Isometric Power Flex work for the Neck

Hit some strong Vacuum Practice and Isometric Power Flexes for the Midsection

Moved onto some good Joint Mobility and Flexibility work

Then hit 3 sets of 10  a piece for the following DVR moves:

1.) CAT Contraction
2.) Shoulder Roll
3.) Biceps/ Triceps Contraction
4.) Lateral Raises
5.) Full Range Lat Contraction
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contraction

Then hit 3 rounds of the Ring of Fire.


In the night I hit 3 sets of 40 for Weighted Adductor Flies and then finished off with Isometric Stretching for the Chinese and Front Splits. Then Weighted and Relaxed Stretching for the Chinese, Front, Pancake, Spread Eagle and Van Damme Splits.

Great day!!