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