Relay Sign-ups!

Looking for other team members to complete a relay? Fill out this form and we will pair you with other interested athletes!

https://docs.google.com/forms/d/1WCvbnMIKphpToT9qD81w6OUbFiz6Ew4QsZKtj5vMiJY/viewform

Lift-Jan 29th/Feb 1st

Exercise	Repetitions/time	Sets/Rest	Weight
Bench Pyramid	10-8-6-8-10	5/30-60 sec
Holding Row	10/side	3/30 sec
Incline DB Press	10	3/30 sec
Reverse DB Fly	10	3/30 sec
Push-up/Row Superset	30 sec	3/15 sec
Lower-back curls	10-15	3/30 sec
Fly	10 3 sec holds	3/30-60 sec
Core
Belly Busters (5 ab exercises w/5 sec hollow holds between ea.=1 set)	15-30 (depending on exercise)	3/30 sec

Lift-January 25th

Warm-up
Pull-ups/Dips superset (3x10 w/ 30 sec rest)
Body weight Squats (3x1 min w/ 30 sec rest)
Focus Exercises
DB Curls (5x30 sec w/ 15 sec rest)
Tricep set-Skullcrushers, close-grip, bench dips (3x10 w/ 30 sec rest)
Arnold Shoulder Press (3x12 w/ 30 sec rest)
Squats (3x10 w/ 30 sec rest)
Arm Cables (3x10 w/ 30 sec rest)
Core
Hollow-holds/supermen superset (3x10-3sec holds w/30 sec rest)
Leg throws/tucks/hollow hold set (3x25,15,15 sec w/ 30 sec rest)

-Ilan
Lifting Coach