| 15 min |
| 4x10 squat (205) |
| 4x15 push-ups on med balls (even feet) |
| 4x12 single leg glute bridge on exercise ball |
| 4x12 L form - lift arms out from sides, bring them together so dumbbells touch in front of face, then reverse it. (15 lbs) |
| 2x30 sec medley (jumping jacks, squats, jump lunge, push-ups, mountain climbers) |
TUESDAY - Off - wanted to be fresh for Wednesday track workout WEDNESDAY - track workout. Times posted in comments. THURSDAY - Really sore. So changed my workout to be mainly upper body 10 min bike |
| 3x10 arnold press (40) |
| 4x20 ab/add (200) |
| 3x10 bench (155) |
| 4x12 pull-ups |
| leg pulley system |
| FRIDAY |
| 3x8 power cleans (135) |
| 3x12 barbell hip thrust (225) |
| 3x10 balance squats (25 dumbbells) |
| 3x10 bicep curl (35) |
| 6x (20 sec fast feet, 15 push-ups, 1 min abs) SATURDAY - Rest. SUNDAY - Practice. |
Sunday, May 1, 2011
Gillies: Workouts for 4/25-5/1
MONDAY
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