Assistance Work

Hi Everyone,

Ok lets work on weaknesses.

Windmills- Use a dumbell and perform a Kettle bell windmill. Check youtube for how to do this great exercise- 3x12

Db Pull Overs from the floor- Use a pair of dumbells start with your arms in a straight up position and then take a deep breath and hold it. Now lower the bells to the floor with your arms straight. Hold your breath all the way. After touching the floor raise the weights back to the top, and then exhale. Do 3x15

Arrow Pulls- 3x15

Reverse Curls- 3x10

Jump Rope- Do 3 sets of 2 mins straight with a 1 minute rest between sets.

Abs- Bent Knee sit ups- 100 reps

Have fun,
Coach