-All exercises / calisthenics performed in 4-count at 15 or more reps.
-Movements or calisthenics / exercises using resistance bands are considered "Band assisted" (They suck in a good way)
-Movements or calisthenics / exercises using "WWH" (what ever we have) will be noted in the name.
-Cool downs are Mobility / Streching movents, Ask Bobby Cashion F3 "Crude" for detials
1. The Bends and Reach
2.The rear lunge
3. The High Jumper
4. The Rower
5. The Squat Bender
6. The Windmill
7. the Forward Lunge
8. The Prone Row
9. The Bent-Let-Body Twist
10. The Push up (Merkin)
-Warm up complete
11. LBC
12. Over There
Band Assisted Series
13. Air Merkin
14. Skull crusher
15. Standing Press
16. Standing Arm Raise.
17. Clam shell Left Leg
18. Clam Shell Right Leg
19. Clam Shell Both legs
Flutter Series
17. Low Flutter
18. Hight Flutter
19. Full Flutter
Cool down
20. Criss Cross, Lean forward or Butterfly Foward
21. Criss Cross, Lean left
22. Criss Cross, Lean right
23. Olive Press Left
24. Olive press Right
25. Catchers stance, rotate left
25. Catchers stance, rotate right.
Experiment complete.