standing incline calf raises 15# x 15
standing decline calf raises 15# x 15
seated calf raises 50# x 15
seated lateralis raises 10# x 15
standing incline calf raises 30# x 15
standing decline calf raises 30# x 15
seated calf raises 50# x 15
seated lateralis raises 10# x 15
seated shoulder 20# side raises x 15
seated shoulder press 35# x 15
standing incline calf raises 30# x 15
standing decline calf raises 30# x 15
seated calf raises 50# x 15
seated lateralis 10# x 15
side laterals 20# x 15
shoulder press 40# x 15
DB rear delts
30# x 15 24# x 15 20# x 15 #16 x 15
DB
Rotators
30# x 15 24# x 15 20# x 15 16# x 15
Rotator raises
30# x 15 24# x 15 20# x 15 16# x 15
Rotator inversion/reversion
24# x 15 20# x 15 16# x 15
TRX cable arms straight body incline standing pull with rear lats arms will go out as body comes up x 15
TRX cable arms straight body incline hands close together rear lat pull ups x 15
TRX cable arms straight body incline standing pull with rear lats arms will go out as body comes up x 15
TRX cable arms straight body incline hands close together rear lat pull ups x 15
Push ups 50
Happy Training!
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Friday, April 20, 2012
Friday, April 13, 2012
Pyramid Preventative Medicine Training Blog: Friday the 13th High Intensity Legs
Pyramid Preventative Medicine Training Blog: Friday the 13th High Intensity Legs: April, 13, 2012 Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. ...
Friday the 13th High Intensity Legs
April, 13, 2012
Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. There are some of us prepping for a show and others who just like the way we train. Training has changed now transitioned into more endurance for conditioning in weight loss.
Calves:
4 sets of standing weighted barbell calf raises, 4 sets of weighted barbell on traps with feet on uphill wedge, 4 sets of lateral tibialis raises, 4 sets of seated calves all x 15 reps each.
Parking lot lunges 250 feet
TRX standing 1 leg squat each leg x 15
Glute kick backs x 15
Abd crunches x 25
Standing sumo barbell squats x 15
DB Sumo squats
35 30 50 70 x 15 each
Seated leaning back scissor legs 15 per leg
Repeat above except
starting with leg press 45# plate each side with a 25# plate on one side feet close together low for tear drops x 15 full range of motion must hit bottom
then continue with same rotation as above
Repeat above starting with leg press.
Last set
Seated db bicep curls x 15 either 20 or 25#
Standing shoulder clean and press with weighted bar x 15
Leg press repeat same weight feet close together and low for tear drops must hit bottom full range of motion
TRX jumping squats x 25
That's it, just this left all of us on the floor. Everyone put forth 125% of their work and energy into this session. We are a strong group and determined to succeed.
Happy Training
Nancy Onyett, FNP-C @pyramidmedicine, Facebook Nancy Onyett
Craig Tinnelle, Trainer, @craigtinnelle, Facebook Physiques Gym, Phoenix, Arizona
Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. There are some of us prepping for a show and others who just like the way we train. Training has changed now transitioned into more endurance for conditioning in weight loss.
Calves:
4 sets of standing weighted barbell calf raises, 4 sets of weighted barbell on traps with feet on uphill wedge, 4 sets of lateral tibialis raises, 4 sets of seated calves all x 15 reps each.
Parking lot lunges 250 feet
TRX standing 1 leg squat each leg x 15
Glute kick backs x 15
Abd crunches x 25
Standing sumo barbell squats x 15
DB Sumo squats
35 30 50 70 x 15 each
Seated leaning back scissor legs 15 per leg
Repeat above except
starting with leg press 45# plate each side with a 25# plate on one side feet close together low for tear drops x 15 full range of motion must hit bottom
then continue with same rotation as above
Repeat above starting with leg press.
Last set
Seated db bicep curls x 15 either 20 or 25#
Standing shoulder clean and press with weighted bar x 15
Leg press repeat same weight feet close together and low for tear drops must hit bottom full range of motion
TRX jumping squats x 25
That's it, just this left all of us on the floor. Everyone put forth 125% of their work and energy into this session. We are a strong group and determined to succeed.
Happy Training
Nancy Onyett, FNP-C @pyramidmedicine, Facebook Nancy Onyett
Craig Tinnelle, Trainer, @craigtinnelle, Facebook Physiques Gym, Phoenix, Arizona
Saturday, April 7, 2012
KILLER KROSS-FIT FRIDAY
April 6, 2012
Today we had nine people set up for a weighted kross-fit session. The exercises were designed to train the whole body and to move quickly.
Warm up:
Parking lot lunges 500ft.
Band side lunges squat low and walk it sideways 40 ft back and forth, feel the glutes burn
Right leg through first set:
Left leg up on bench turned backward 25# db each hand stationary lunge x 15 on right leg.
Right leg extensions x 15
Seated glute abductors x 15
Right leg glute kick back x 15
Right leg cable kick back x 15
Head raised bench lie on back band goes on right leg and extensions x 10
TRX right leg butt to heels squats hold left leg in air x 15
Parking lot lunges 250 ft
2 minute rest
Repeat the above with left leg same volume and exercise order
Parking lot lunges 250 ft
2 minute rest
35 30 25# db 5 reps each arm, one arm squat shoulder press with burpee starting at 35 ending at 25#db.
Reverse grip lying lat pulls x 15
Scissor legs on bench 15 each leg
Parking lot lunges 250 ft
2 minute rest
Repeat session above .
pushups x 1 minute with 30 second hold at top and repeat x 1 minute.
Nine bodies on the floor after this session. The intensity in this session was one of the hardest I have experienced in a long time. Competitors are doing shows this summer training has changed on Fridays.
Happy Training
Physiques' Gym,
Phoenix, Arizona
Like us on face book Physiques' Gym, twitter @pyramidmedicine @craigtinelle
Today we had nine people set up for a weighted kross-fit session. The exercises were designed to train the whole body and to move quickly.
Warm up:
Parking lot lunges 500ft.
Band side lunges squat low and walk it sideways 40 ft back and forth, feel the glutes burn
Right leg through first set:
Left leg up on bench turned backward 25# db each hand stationary lunge x 15 on right leg.
Right leg extensions x 15
Seated glute abductors x 15
Right leg glute kick back x 15
Right leg cable kick back x 15
Head raised bench lie on back band goes on right leg and extensions x 10
TRX right leg butt to heels squats hold left leg in air x 15
Parking lot lunges 250 ft
2 minute rest
Repeat the above with left leg same volume and exercise order
Parking lot lunges 250 ft
2 minute rest
35 30 25# db 5 reps each arm, one arm squat shoulder press with burpee starting at 35 ending at 25#db.
Reverse grip lying lat pulls x 15
Scissor legs on bench 15 each leg
Parking lot lunges 250 ft
2 minute rest
Repeat session above .
pushups x 1 minute with 30 second hold at top and repeat x 1 minute.
Nine bodies on the floor after this session. The intensity in this session was one of the hardest I have experienced in a long time. Competitors are doing shows this summer training has changed on Fridays.
Happy Training
Physiques' Gym,
Phoenix, Arizona
Like us on face book Physiques' Gym, twitter @pyramidmedicine @craigtinelle
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