Sometimes life can be very simple:
Identify problem
Identify solution
Create plan to achieve solution
Execute plan
Desired Result
Program 1 - Tabata Protocol (8 rounds/sets of 20 sec activity to 10 sec rest per exercise)
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up
Program 2 - Strength Training Program (Phase 2 - Conversion to Strength)
* Items written with the same ltter are to be done in superset format with no rest from exercise to exercise.
Day Two “Lower One”
A1 Dead lifts
Wk1 3x8/ 2x6/ 1x5{progress the weight}
Wk2 3x6/2x5/1x3{start the 6’s where you did the 5’s the week earlier}
Wk3 3x5/2x3/1x2{same as above}
B1 1 ¼ Front Squats 4x5{3, 1, 1, 2}
C1 Back Hyper Extensions 3x15
C2 Standing Calf Raises 3x20{3, 1, 3, 1}
Program 3 Conquest Conditioning
AMRAP 15 Minutes
200 m run
5 Push Press
10 Pull Ups