Carl Brogden, Pro Motorcross rider conditioning on US Sports Net!

Carl's first round of today's workout, sledge hammer tabata!

US Sports Online Strength and Conditioning Motorcross Program Sample: 
Please consult a physician before engaging in any exercise program.

	Program 4 Day Motocross Program	Program Start Date September 9, 2017
	Get Your Program Today! Click here and fill out the fitness profile form to get stated

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Week 1 - Day 1 (Monday) of Sample Program	Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Theraband Internal\External Warmup Rotation (AD)	12 reps, 8 reps
	3	Video Bench Press	10 reps @ 100 lbs, 5 reps @ 120 lbs, 10 reps @ 130 lbs, 12 reps @ 120 lbs, 10 reps @ 110 lbs
	4	Video Incline Bench Press (30 degree)	12 reps @ 95 lbs, 10 reps @ 100 lbs, 10 reps @ 95 lbs
	5	Video Med Ball Chest Pass (standing)	6 reps, 4 reps
	6	Video Dumbbell Fly Stretch	60 seconds
	7	Video Dumbbell Lateral Raise	20 reps @ 14 lbs, 15 reps @ 15 lbs
	8	Video Dumbbell Rear Lateral Raise	20 reps @ 11 lbs, 15 reps @ 12 lbs
	9	Video Dumbbell Side-Lying External Rotation	12 reps @ 11 lbs, 10 reps @ 12 lbs
	10	Video Cable Triceps Pushdown	20 reps @ 60 lbs, 15 reps @ 65 lbs
	11	Video Cable One Arm Reverse Triceps Pushdown	20 reps @ 25 lbs, 15 reps @ 25 lbs
	12	Video Barbell Standing Forearm Flexion	20 reps @ 25 lbs, 15 reps @ 30 lbs
	13	Video Dumbbell Seated Forearm Extension	20 reps @ 5 lbs, 15 reps @ 5 lbs
	14	Video Hanging Bent Knee Leg Raises	16 reps, 16 reps
	15	Video Alternate Heel Touchers	52 reps, 52 reps
	16	Video Med Ball Side Throw (standing)	12 reps, 8 reps