G-Day 5 – Legs and Back

So here is my interpretation. It is basically the same as doing the DVD in fact, I have only substituted a couple of moves. I cannot nail down the best way to work in the incline leg press so it may never make it in to the workout.

I posted this before the workout, so here it is again with the numbers included. This was a long (48min without warm up) and difficult workout. Surprisingly one of the hardest things was the Chair Pose on the BOSU ball. I was sweating bullets after that one and shaking like a leaf while attempting it.

Legs and Back
COUNT

GOAL

Exercise
24 24 Balance Lunges
30 30 Calf-Raise Squats
13 FULL Reverse Grip Chin-Ups
REST
15 15 Super Skaters
4x15s 60s Wall Squats
7 FULL Wide Front Pull-Ups
REST
20 20 Step Back Lunges
20 24 Alternating Side Lunges
12 FULL Closed Grip Overhand Pull-Ups
REST
6×10 60s Single-Leg Wall Squats
8 12 Deadlift Squats – SINGLE LEG SQUATS
9 FULL Switch Grip Pull-Ups
REST
25@50 24 Hamstring Curls Machine
14 24 Stiff Leg Deadlifts – No Weight on bar
9 FULL Reverse Grip Chin-Ups (again)
REST
2x30s 60s Chair Salutations or Squat hold on BOSU
20 12 Toe-Roll Iso Lunges
9 FULL Wide Front Pull-Ups (again)
REST
5 20 Free Squat 4 count down 4 hold 4 up
47 20×3 Calf Raises
7 FULL Closed Grip Overhand Pull-Ups (again)
REST
20 20 80/20 Siebers-Speed Squats
10 FULL Hammer Grip Pull-Ups


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This entry was posted on Tuesday, October 27th, 2009 at 12:41 PM and is filed under Gymnastics / Bootcamp. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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