Workout: Power & Range for Hamstrings & Back

Warm up: Speed, Agility & Stretching 20 minutes

Hamstrings: 15 minutes
Power - Straight Leg Dead-left 5 sets 8 reps (100%+ x BW)
Range - One leg dead-left dumbles 5 set 12 reps per leg

Back: 15 minutes
Power - Pull ups (100%+ x BW) Beginners, intermediate, Advance & Elite use lat pull down cable machine) 5 sets 8
Range - One arm row (balance on opposite leg) 5 sets 12 reps per leg


Conditioning: 6 minutes
2 rounds of jump rope


*   BW - Body Weight


    Beginners (-50% x BW)
    Intermediate (50-75% x BW)
    Advance (75-100% x BW)
    Elite (100%+ x BW)


Training Location: 2505 Newpoint Parkway NE
                           Lawrenceville Ga, 30043


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