06 February 2013
BETA Academy
Body Reset Workout 4

Non-Specific Warm-Up:
5min Jog (Mat laps or block run)
High Knees (length of the weight room & back)
High Ankles
Power Skips
Spider Walks
Duck Walks
Shoulder Circles F/B
Elbow Circles F/B
Wrist Rotations L/R
Knee Rotations L/R

2 Rounds:
1A.  R Kneeling Hip Flexor @ 1200 X 5
1B.  R Kneeling Hip Flexor @ 1300 X 5
1C.  R Kneeling Hip Flexor @ 1500 X 5
2A.  L Kneeling Hip Flexor @ 1200 X 5
2B.  L Kneeling Hip Flexor @ 1100 X 5
2C.  L Kneeling Hip Flexor @ 0900 X 5
 
3 Rounds:

3A.  Band Resisted Squats X 20

3B.  Band Resisted Good Mornings X 20

3 Rounds:

4A.  Band Resisted Push-Ups X 10  

4B.  Supine Ring Row X 10

3 Rounds:
5A.  Band Resisted Military Press X 10
5B.  Face Pulls X 10

3 Rounds:
6A.  Scapular Push-Ups X 10
6B.  Scapular Pull-Ups X 10
6C.  Scapular Dips X 10

2 Rounds:
7A.  GHD Sit-Ups X 20  

7B.  GHD Hypers X 20

Sometimes we all need a little pep talk...

28 January 2012
BETA Academy
Body Reset Workout 2

Non-Specific Warm-Up:
5min Jog (Mat laps or block run)
High Knees (length of the weight room & back)
High Ankles
Power Skips
Spider Walks
Duck Walks
Shoulder Circles F/B
Elbow Circles F/B
Wrist Rotations L/R
Knee Rotations L/R

2 Rounds:
1A.  R Kneeling Hip Flexor @ 1200 X 5
1B.  R Kneeling Hip Flexor @ 1300 X 5
1C.  R Kneeling Hip Flexor @ 1500 X 5
2A.  L Kneeling Hip Flexor @ 1200 X 5
2B.  L Kneeling Hip Flexor @ 1100 X 5
2C.  L Kneeling Hip Flexor @ 0900 X 5

2 Rounds:

3A.  Tight Crawls X 4 lengths of the gym

3B.  Tight Bar Pulls X 5

2 Rounds:

4A.  ME Standing Broad Jump X 10  

4B.  Low Box Jumps X 20

3 Rounds:
5A.  Bulgarian Split Squats X 10 L/R
5B.  Hip Extensions X 20

3 Rounds:
6A.  Scapular Push-Ups X 10
6B.  Scapular Pull-Ups X 10
6C.  Scapular Dips X 10

2 Rounds:
7A.  GHD Sit-Ups X 20  

7B.  GHD Hypers X 20

21 January 2012
BETA Academy
Body Reset Workout 1

Non-Specific Warm-Up:
5min Jog (Mat laps or block run)
High Knees (length of the weight room & back)
High Ankles
Power Skips
Spider Walks
Duck Walks
Shoulder Circles F/B
Elbow Circles F/B
Wrist Rotations L/R
Knee Rotations L/R

2 Rounds:
1A.  R Kneeling Hip Flexor @ 1200 X 5
1B.  R Kneeling Hip Flexor @ 1300 X 5
1C.  R Kneeling Hip Flexor @ 1500 X 5
2A.  L Kneeling Hip Flexor @ 1200 X 5
2B.  L Kneeling Hip Flexor @ 1100 X 5
2C.  L Kneeling Hip Flexor @ 0900 X 5

3 Rounds:
3A.  BW Squats X 20
3B.  Kick-Backs X 10 L/R

2 Rounds:
4A.  Walking Lunge + Rotation X 10
4B.  Walking Side Lunge L/R X 10

3 Rounds:
5A.  Crow Push-Ups X 10
5B.  Supine Ring Row X 10

3 Rounds:
6A.  Scapular Push-Ups X 10
6B.  Scapular Pull-Ups X 10
6C.  Scapular Dips X 10

2 Rounds:
7A.  Superman's X 10 (4:1, cadence:reps)
7B.  Planks X Failure