PHAT #3 by Jori скачать в хорошем качестве

PHAT #3 by Jori

P.H.A.T. #3: by Jori: A special workout for Kristin’s Mother for a healthy recovery . (You should lift between 75-80% of your max) Sliders Ball Bosu Heavy med and light weights Part 1: Strength I am doing 16,12, and 8 reps (reps for each exercise are 16,14,12,10,8) 1. OH Press 2. Pendulum Lunge on Slider Right 3. Pendulum Lunge on Slider Left 4. Y-Position Lat Pulldown Standing 5. KB Swing Part 2: Isolation I am doing this set 50:10 2x =10 mins 1. DB Curl w/ Arms Braced on Stability Ball (8,8,6,6) 2. RDL (8,8,6,6) 3. Elbow Plank on SB w/ Alt. Knees In/Out (Jori did 60 sec // 4 sets) 4. Halo Twist + Chop lunges Alt. R/L Sides (Jori did 60 sec // 4 sets) 5. Single shoulder weight walking lunges (Jori did Suitcase and Front Racked DB Carry Walk 60 sec // 4 sets,one heavy, one light DB to offset balance) Cardio Interval: 30:30; x 2 NO REST, 5-10 sec rest between rounds 1. Burpee w/ Push Up 2. Jump Squats 3. Mt. Climbers 4. Skaters Part 3: Strength I am doing 16, 12, and 8 reps (Jori did reps: 16,14,12,10,8) 1. Traffic Directors (arms only) 2. Bulgarian + Forward Lunge Right 3. Bulgarian + Forward Lunge Left 4. Bent Over DB Row (Jori did SA bent rows) 5. Hamstring Curl on SB Part 4: Stabilization 12 reps 2x (Jori did 12 reps per exercise, 4 sets) 1. Elevated Feet on SB Push Ups 2. Side Lunge to Balance on BOSU 3. Single Leg SA Shoulder Press (opp/ arm, opp/ leg) Standing on BOSU either flat side up or ball side up 4. Squat Holding BOSU out in front of you or a weight 5. Single Leg DB Caption (Jori did 12 Right, 12 Left) 6. Alt spider man with arm reaches 2=1 (Jori did: Hold Forearm Plank 60 sec) AMRAP: 3 Minutes Matrix Burpee:  x 5 High Knees + Burpee w/ Push Up + Plank Hops R/L + Push Up Jack + Jump In,Tuck Jump (REPEAT) Part 5: Strength 12 reps 2x (12 reps each exercise, 4 sets) 1. DB Bench Press 2. Weighted Sumo Squat 3. Push Up on BOSU 4. Weighted UFC’s Power P.H.A.T. Burnout: I did 12 reps 2x (12 reps / 3 sets) 1. Plyo Push Ups 2. Weighted Squat Jumps 3. Alt. Squat Slams 4. Power Step Ups or Power Lunges 5. Russian Twist x 2 + One V-up w/ Weight