dana 2.23







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Level: Intermediate
Sets: 3
Reps: 10
Rest Time: 30
Set Time: 0
Perform 3 sets of 6-10 reps. Pick weight that challenges you at that rep range
Level: Intermediate
Sets: 4
Reps: 8
Rest Time: 90
Set Time: 60
With legs up at a 90 degree angle, perform alternating chest presses. As you lower one arm be sure to keep the opposite arm in the upright position. 4 sets of 8reps
Level: Intermediate
Sets: 0
Reps: 20
Rest Time: 0
Set Time: 0
Keys are to stabalize hips and keep from rotating and holding the top of the motion for a second before lowering down.
Level: Intermediate
Sets: 0
Reps: 0
Rest Time: 0
Set Time: 0
Range of motion: at the top of the movement, do not release the tension on the muscles. aka don't go as far towards your legs. Weight wise, use the last weight you used for the barrel press.
Level: Intermediate
Sets: 0
Reps: 0
Rest Time: 0
Set Time: 0
Level: Intermediate
Sets: 4
Reps: 12
Rest Time: 60
Set Time: 6
Perform bicep curls while using the TRX. Complete 4 sets of 12 at a 45 degree angle.
Level: Intermediate
Sets: 4
Reps: 20
Rest Time: 60
Set Time: 60
Keeping your legs straight, raise them up perpendicular to the ceiling and lift your lumbar spine off the ground, driving your legs towards the ceiling. Be sure to move slowly, keeping the abs very tight and maintaing perfect form and control.
Level: Intermediate
Sets: 3
Reps: 25
Rest Time: 60
Set Time: 30
3-4sets of 25-30 reps.