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Saturday, February 7, 2009

Typical functional workout

Functional workout today comprised:

-10 minute warm up on spin bike

-Plyometric pushups = 4 sets of 10 reps

-Pull ups = 3 sets of 10 reps

-One legged leg press - 4 sets

-Split squat = 3 sets

-Deep split squat = 3 sets

-Reverse lunges = 3 sets

-One legged leg curls = 3 sets

-Chest press = 3 sets

-Lat pulldown = 4 sets

-Horizontal lat pull = 3 sets

-Plyometric box jumps = 5 sets of 10 reps varying heights

-Standing horizontal two legged triple jump distance = 22'-7"

-Standing vertical box jump height = 34"

-Core and sit ups = 5 sets 20 reps

-10 minute warm down on spin bike

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