Friday's Training

General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)2 sets:
Low level Bicycle(60)
Side Leg Lifts(20)
V-ups(20)
Pushups(25)
L-Ups(20):bringing legs up to 90 degrees and back down
Good Mornings(20): trying to keep the knees locked
Butterfly crunch(30)
Roll-ups to the sky(20)
Roman Chair Situps(30)
standing twist(30)

General Strength: Mahogany and Helsinki routine-1 set of eachMahogany and Helsniki routine consists of:
low level leg twists
Hip-Ups
Seated Russian twist
180 to 90 degree toe touch
Back hypers (aka supermans)
V-ups
Two Leg Lift over Cone
Big 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc)

core work: 5 minutes of the modified german(60 pushups-60 situps),10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core8 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches. Total: 23-minutes of core

easy 4.5 miles

tempo warmup exercises w/ 4 x 100, 2 x 80 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, mountain climbers-singles in(30), mountain climbers-singles out(30), mountain climbers-doubles in(30), mountain climbers-doubles out(30), speed skaters(30)hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight

Stretching