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XPT Mental/HIIT Training 04202017

LEVEL: Intermediate-Advanced
FOCUS: Gym Training
DURATION: 40-50 Min


A: BREATHE  → XPT Sport Breathing


B: WARMUP
   Tricep+Lat-Stretch 2:00/side
   2x:
      5 Down-Up-Dog
      10 Bicycle-Abs (2-Count)
      10/10 Arm-Swings
      10 Supermans
      25m Spiderman-Crawl


C: MENTAL CONDITIONING
   ME (max effort) Plank-Side right
   Rest 1:00
   ME (max effort) Plank-Side left
   Rest 1:00
   Then 10:00 of Balance-Pad Practice


D: HIIT
   4 rounds for REPS of:
      :45 Bicycle-Abs
      :15 Rest
      :45 Strict-Dips
      :15 Rest
      :45 Dumbbell-Bicep-Curl
      :15 Rest
      :45 Single-V-Ups (scale to single leg as needed)
      :15 Rest


E: RECOVER
   Back-Bend-Bridge 3:00 on/off
   Roll Out – Tricep 2:00/side

 

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