Supplemental Workout
1x Week
This workout is done every Friday on top of training done at VSP, Exercise can be chosen as long as they fit the description.
Chest Press – 12/10/8/8
Upper Body Pull – 12/10/8/8
Bi-Lateral Multi-Joint Lower Body – 8/8/8/8
3-Way Shoulder Raise – 10 each way x 3
*Bicep Curl – 10 x 3
*Triceps Extension – 10 x 3
*Calf Raise – 10 x 3
Abs – 20-30 x 3
Lower Back – 20-30 x 3
*Can be super-setted to save time.
Dynamic Warm-up
Here is an example of a dynamic warm-up
Jump Rope – 50 forward / 50 backwards
Neck clock – 5 each direction
Long Arm Swing – 10x
Arm Hug – 10x
Trunk Circle – 5 each direction
Prisoner Squat Arms Forward – 10x
Standing Trunk Twist – 10x
Bent Over Trunk Twist – 10x
Forward/backward Lunge – 5 each leg
Heel/Toe Raise – 10x
Straight Leg March – 15yds (or in place, 10 each)
Quad Stretch – 15yds (or in place, 10 each)
Inverted Toe Touch – 15yds (or in place, 10 each)
Knee Hugs – 15yds (or in place, 10 each)
Quadruped Knee Circles (on hands/knees) – 5 forward/backward each leg
Straight Leg High Kicks (on your back) – 5 each
Alternating Leg Swings (on your back) – 5each
Prone Scorpions (on your stomach) – 5 each leg
Standing Leg Swings on Wall – 5 across, 5 forward/backward each leg
Throw in some ½ speed, ¾ speed and full speed build ups if you have room. Most of the dynamic stretches can be done in place if you don’t have space.