This site is voluntary participation. Viewing the videos and reading the information in the Exercise Demos should not substitute the use of instruction from a personal trainer. All exercises should be instructed by and in the presents of a personal trainer. Participating in the exercises and program listed on this site without the presents of a personal trainer is risking your personal safety and in which you are assuming full responsiblity for any and all injuries/illnesses that result from preforming any and all exercises on this site. While participating in any of the exercises listed on the site, you must perform the exercise correctly or injury/illness may occur. If injury/illness does occur, stop what you are doing immediately and seek medical attention. If you have any questions, you may submit them under any comments section or you may e-mail me. Thank you.
The World Changed
Wednesday, December 16, 2009
Thursday with Ms. Shepard #10
One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.
jump rope - 10 min dynamic warmup - 10 min stretch - 5 min
gear drill 30 pushups relay with gear donned wheelbarrow down with partner extend 50' hose back 25 4-count flutter kicks don SCBA crawl on hose down 25 pushups 100' rack on shoulder and 30 stepups (up,up/down,down) 10 lateral squats (right and left is one) equipment carry back 25 speed squats dummy drag (partner as victim and secured with webbing) down and back tag next partner
completed: 12/17
ReplyDeletepresent: Burich, DeFriest, Forte, Iglesias, Kendall, Martinez, Moreau
jump rope - 10 min
dynamic warmup - 10 min
stretch - 5 min
gear drill
30 pushups
relay with gear donned
wheelbarrow down with partner
extend 50' hose back
25 4-count flutter kicks
don SCBA
crawl on hose down
25 pushups
100' rack on shoulder and 30 stepups (up,up/down,down)
10 lateral squats (right and left is one)
equipment carry back
25 speed squats
dummy drag (partner as victim and secured with webbing) down and back
tag next partner
3 minutes on stairmaster with gear
stretch