Friday, November 3, 2017

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

Week 1 - Day 1 (Monday) of Sample ProgramWeek Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise


SelectExercise NameSet 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 


No comments:

Post a Comment