Today´s Workout Scedule

Recently me and my support-team have done some evaluation on ourselves, finding out our weaknesses and strenghts, and getting a better picture on how our current fundation looks.

Now, everyone who has built a house (or even with lego´s) know you can´t get far without the proper foundation. This means that instead of jumping right on to the heavy weights I´m going to do some correctional workouts first.

Todays workout (with targeting zones/muscles):

Dynamic Stretches (prior actual workout):

• Rotational Overhead Press — x12 (obliques, lats)

• Spiderman (come on, who doesn´t want to be spiderman?!) — x 10, (hip flexors, quads, adductors)

• Hip Walk´s — 9 metres (glutes)

• Slow Wood Chop´s — x12 (obliques, lower back)

• Frankenstein´s — 9 metres (hamstrings)

Workout A:

• Reverse Push-ups — 3 x 6-8 (upper back, biceps)

• Dips — 3 x 6-8 (chest, shoulders, triceps)

• Unanchored Sit-ups — 2 x 6-8 (abdominals, hip flexors)

• Swissball Passes — 2 x 6-8 (abdominals, hip flexors)

• Plank — 2 x 20-30 sec (TVA)

• Platedrags — 2 x 8-10 on each leg (abduction)

Static Post-Workout Stretches:

• Butterfly (adductors)

• TFL / ITB -stretch (outer thigh)

• Three  Point Stretch (quads, hip flexors)

• Seated Rotational Stretch (obliques, lower back)

• IR Broomstick Stretch (internal rotators)

(workouts and stretches provided by the Scrawny to Brawny book)

Now I just need to prepare my workout-shakes with the new Hydrolyzed proteins and BCAA proteins and get ready :)

Realy looking forward to getting training as a new healthy habit!

Until next time!

— Bjørnar