aiṓn

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April 16, 2011

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WEDNESDAY – APRIL 13, 2011 – CHIROPRACTOR/ART (QL, PSOAS)
THURSDAY & FRIDAY – RECOVERY

SATURDAY; 10AM

WARMUP: Mobility; 65lb Bar: 15 reps each – RDL, Shrug, Calf Raise; OHP, GM, OHS; SLDL – 10 each leg, Cycle / Rollers – 10 minutes

TURKISH GETUP (1 REP = up/down each side)
65lb bar x 1
100lb bar x 1

SQUAT
185 x 5
220 x 3
230 x 5

AB/MID-TORSO
Plank 1′ (single leg)
Side Plank 1′ each side

Pallof Press –

Vertical – 1 set of 20
Lateral – 3 sets of 20 each side

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Written by SJ

April 16, 2011 at 2:19 pm

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