Complete 3 rounds OTC

35 stab crunch (feet elevated)
35 stab back ext
rest 30 sec

Complete 3 rounds OTC

10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
Rest 30 sec

Complete 3 rounds OTC

10 pushups (strict) 
20 shoulder crushers R 15/20
10 pushups (strict) 
20 shoulder crushers L 15/20

Post Rx, or reps missed to comments.

Daily Extras - Do the leg stuff in addition to the workout above.

Complete 3 rounds OTC

20 squats
20 high step lunges (R+L=2)
rest 30 sec

Workout Notes:

  • Took the leg stuff out. Seemed appropriate. Not sure why. But, if you are feeling froggy...HERE is the original workout with the leg stuff included. 
  • We are going straight at your muscle bellies with this workout. If you do it right, your hams, glutes, biceps and triceps will be good n sore. Also, by working unilaterally, you emphasize core development. It's a two'fer! Perfect way to end the week.
  • Finish all three rounds of each series of exercises before moving to the next series. 
  • Make sure you put the rests in there. Put them where they are written. Only one rest per round (Three rounds per series). 
  • This is a classic pre-fatigue workout. Pre-fatiguing is where you tire out auxiliary "helper" muscles (secondary movers and stabilizers) then isolate and blast the primary mover. This promotes better development. It's cool because you hit everything, so it's functional AND looks good ON!

Pro Dance Co!

Many of you know I proudly trained the Utah Jazz Dancers for the last 9 yrs. If you did know this it's mainly because I shove it in your face as often as possible. Actually, give me a break, most trainers I know would start and end every sentence with "BTW, I train the Ut..." And in my own defense, I only bring it up every 2nd sentence. 

Things have changed over at the Utah Jazz. Won't get into it much here and I'm not privy to everything, but to put it into perspective, only 4 of the 20ish dancers even tried out for this season. Even Jan Whittaker, the Utah Jazz Dancer's longtime head choreographer (think "head coach" guys) resigned after 20 yrs of excellence. Jan is legend in her world. She is well known throughout the nation and even the world. My thoughts to the Utah Jazz are: If you can't figure out how to get your shit together with a legend, plus the most beautiful and talented group of girls on the planet - you've got some internal problems. 

Note: I've written the above paragraph about 20 times. What remains is the most courteous and civil wordsmithing I am capable of. Let's leave it at that. At least, for now.

Everything is for the best though. Jan and 12 of her most talented girls (the ones who could) formed a new team. Imagine that, 12 former NBA and NFL dancers getting together to form their own team with a legendary "coach" at the helm. Be looking for great things from these amazing and talented girls. I'll keep you updated on their progress here. 

"Why would I do this?" You ask. Hehe, did I mention I'm the team trainer? 

Long lunges are the key. Shortening your lunge means diminishing the effect. Nice work here Pro Dance Co!