Thursday November 5th Open Gym

OPEN GYM HOURS are 5:30-7am, 9:00-10:00am, 12-1pm and 4-7pm.  There will be a programmed workout with optional strength/skill work.  Debut of “Bulletproof Back and Shoulders!”  

Warm up:  Tabata Jump rope

Mobility/Stability:  A.  Band pull aparts on the foam roller

B.  Isometric external rotation holds with a band

Strength:  4 rounds

-Farmer’s carry 53/35lbs

-Plank hold + shoulder taps (10 reps)

Conditioning:  Sprint prep then complete

-4x100 yard sprint


Bulletproof Back and Shoulders Program:

Our goal is to build and maintain strong and stable shoulders.  We feel this a critical new piece to our programming as our demographic is in need of strength and stability alternative exercises.  We believe some people who need their 1st pull up could achieve that goal also. We will implement this programming one or two days per week-often Monday and Thursday.  This programming will utilize 1-2 strength components and 1-2 stability components each day

This is an eight week program.  Feedback is appreciated.  

Nick ProhaskaComment