Easy morning today!!
Started out with 3 sets of Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in Relaxed Stretching
Hit the following:
3 sets of Handstand Variation Holds
3 sets of Bent-arm Lever Holds
3 sets per side for QDR Variation Holds
Great morning!!
Friday, March 1, 2019
Thursday Feb 28th night
Great training tonight!!
Hit the following:
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
2 sets of 5 for Standing Abdominal Roll-outs
Finished up with Joint Mobility work
Great night!
Hit the following:
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
2 sets of 5 for Standing Abdominal Roll-outs
Finished up with Joint Mobility work
Great night!
Thursday Feb 28th morning
Awesome morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in Isometric Power Flexes for the Shoulders, Biceps and Triceps
Hit the following:
1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 second per side for Wu Dang Side Stance Holds
3 sets of 3 per side for High, Slow Round Kicks with a 10 seconds hold at full extension
3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast
3 sets of 10 per side for Wu Dang Front Thrust Kicks
3 sets of 10 per side for Wu Dang Heart Smashing Kicks
3 sets of 10 per side for Wu Dang Side Kicks
3 sets of 10 per side for Wu Dang Front Snapping Kicks
3 sets of 10 per side for Wu Dang Axe Kicks
3 sets of 10 per side for Wu Dang Round Kicks
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in Isometric Power Flexes for the Shoulders, Biceps and Triceps
Hit the following:
1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 second per side for Wu Dang Side Stance Holds
3 sets of 3 per side for High, Slow Round Kicks with a 10 seconds hold at full extension
3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast
3 sets of 10 per side for Wu Dang Front Thrust Kicks
3 sets of 10 per side for Wu Dang Heart Smashing Kicks
3 sets of 10 per side for Wu Dang Side Kicks
3 sets of 10 per side for Wu Dang Front Snapping Kicks
3 sets of 10 per side for Wu Dang Axe Kicks
3 sets of 10 per side for Wu Dang Round Kicks
Great morning!!
Wednesday Feb 27th
Awesome day and night today!!
This morning was:
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit Isometric Power Flexes for the Lats, Upper Back, Mid Back, Lower Back, Hands, Fingers and Forearms
Got in the following:
1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 seconds per side for Wu Dang Side Stance Holds
3 sets of 10 per side for Wu Dang Straight Leg Kicks
3 sets of 10 per side for Wu Dang Straight Leg Side Kicks
3 sets of 10 per side for Wu Dang Straight Leg Cross Kicks
3 sets of 10 per side for Wu Dang Crescent Kicks
3 sets of 10 per side for Wu Dang Reverse Crescent Kicks
Great morning
The evening was a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Great night!!
This morning was:
Hit 3 sets of 3 for Wall Walk Bridges
Got in Yoga, Wrestlers and Gymnastics Bridge work
Hit Vacuum Practice and Isometric Power Flexes for the Midsection
Got in Joint Mobility work
Hit Isometric Power Flexes for the Lats, Upper Back, Mid Back, Lower Back, Hands, Fingers and Forearms
Got in the following:
1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 seconds per side for Wu Dang Side Stance Holds
3 sets of 10 per side for Wu Dang Straight Leg Kicks
3 sets of 10 per side for Wu Dang Straight Leg Side Kicks
3 sets of 10 per side for Wu Dang Straight Leg Cross Kicks
3 sets of 10 per side for Wu Dang Crescent Kicks
3 sets of 10 per side for Wu Dang Reverse Crescent Kicks
Great morning
The evening was a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Great night!!
Tuesday Feb 26th night
Great workout tonight!
Hit 3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
Finished up with Joint Mobility work
Great night!!
Hit 3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
Finished up with Joint Mobility work
Great night!!
Tuesday Feb 26th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint mobility work
Got in Isometric Power Flexes for the Traps and Chest
Great morning!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint mobility work
Got in Isometric Power Flexes for the Traps and Chest
Great morning!
Monday Feb 25th night
Great night for the Back-off Week!!
Hit the following:
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Extensions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
2 sets of 5 for Roman Chair Sit-ups with a 10 seconds Static Hold at the Stretched Position
Also hit some nice Jujutsu work with the Missy
Finished up with Joint Mobility work
Great night!!
Hit the following:
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Extensions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
2 sets of 5 for Roman Chair Sit-ups with a 10 seconds Static Hold at the Stretched Position
Also hit some nice Jujutsu work with the Missy
Finished up with Joint Mobility work
Great night!!
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