WOW - Lower Body Workout Of the Week - Jun 16 - 2010

This week's WOW is a lower body strength workout with a lot of core emphasis.

As you progress through the workout, make sure to keep your focus on bracing your abdominals throughout each movement.

Top to bottom time 75 minutes including all warm-ups.

Foam Roller: Quads, Hams, ITB, T-Spine, Lats

Tennis Ball: Piriformis

Dynamic Stretching: Quads, Hams, Hip Flexors, Pecs, Lats

Activation: Glute bridges, band x-walking, band pull-aparts behind neck

Skipping 5 minutes

Mobility: Cossack squats, Kneeling kip-ups

Strength Training:

1 ) Safety Squat Bar High Box (1-2" above parallel) Squats 4x5

2) Trap Bar Deadlifts 3x7

3) Reverse Lunges from 6" box 3x9

4)Glute & Ham Raises 5x8

5A) Grappler Barbell Twists 3x15

5B) Band X-Walking 3x12

Foam Roller: Quads, Hams

Tennis Ball: Piriformis, Glute Medius

Give this workout a try and let me know how it goes in the comments section below!

WOW - Workout Of the Week

Trying to get the final touches on the new bootcamp website last week, I didn't have time to post last week's WOW for you guys... so here it is!

Workout Of the Week:

Foam Rolling: T-Spine, Pecs, Lats

Dynamic Stretching: Pecs/Lats/Shoulders

Activation: Serratus pushups, Band Pull-Aparts (behind neck), DB

retractions

Warm-up:

Barbell High Pulls & Muscle-Snatch

2 sets of 6+6 reps (just the bar, or for stronger guys, keep this still relatively light... should be easy... focus is on the mechanics)

Strength Work:

KB Snatch

Work up progressively to heavy 3x6

KB Push Press

3x6

Seated Cable Rows

Work up to heavy 4x8

Suspended Pushups

4x15

Superset:

Dumbbell Curls 3x10

Side-Lying Triceps Extensions 3x10

Mountainclimbers

3x40

Hanging Leg Raises

2x12

So get to the gym and hit up this WOW and let me know how it goes!

As always, I'd love to hear your comments or suggestions, so please leave them in the comments section below!