Trainer Workout, April 12, 2011

Pre-workout: 
5 Min. SMR, 
5 Min. Dynamic Warmup

1a. Barbell Flat Bench Press- 3 sets, 6-8 reps, tempo 3-0-1 (0 recovery between sets)

b. 1 Leg 2 Arm RDL- 3 sets, 8-10 ea. leg, tempo 2-0-1 (30 seconds recovery between sets)

2a. Alternating Incline DB Bench Press-3 sets, 6-8 ea. arm, tempo 2-0-1 (0 recovery between sets)

b. 1 Leg Hip Extension 45 degree angle on Roman Chair- 3 sets, 6-8 ea. leg, tempo 3-0-1 (30 second recovery between sets)

3a. Prone Leg Curl 2 leg Concentric, 1 leg Eccentric- 3 sets, 10-12 reps, tempo 3-0-1 (0 recovery between sets)

b. MedBall Push Up and Pass- 3 sets to technical failure (ouch!), tempo 1-0-1 (30 second recovery between sets)

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!