deliverance.pdf

www.ignatius.co.za Program Type Deliverance Week 1 2012/12/21 Day of DELIVERANCE The ai m is to comp lete the pro gram in 20 mi nutes or less usi ngnothing less tha n perf ect techni que in all the exer cises . You have to finish the prescribe d reps before you move to the next exercise TIPS: 1. Pace yourself 2. Pla n ahe ad of time how you are goi ng to bre ak down your reps per exe rci se. For ex ampl e:Pull ups 25repscan be do ne 10, 5,5,5, wi th 20 seconds rest between. 3. Do n ot push yourse lf t o muscular fai lur e sto p just be for e 4. Punish your bo dy to p erfect your soul. - MarkTwi ght - 1. Pull up 043 96 Rest Reps Own body weigh t Fast 25 reps B-Wgt 2012/12/21 Fri 2. Deadl ift 035 65 Rest Reps Loa d - kg Fast 50 reps 65 kg 2012/12/21 Fri 3. Push up 04773 Rest Reps Own body weigh t Fast 50 reps B-Wgt 2012/12/21 Fri 4. Box jumps 0138 5 The box has to be at le ast 65 cm h igh Rest Reps Own body weigh t Explosive 50 reps B-Wgt 2012/12/21 Fri 5. Supine rota tion 0470 4 Hol d the bar pres sed up above you r chest the whole time . Left then rig ht = 1rep Rest Reps Loa d - kg Fast 50 reps 65 kg 2012/12/21 Fri Disclaimer: No express warranty is given as to the accuracy or completenes s of this information. It is not a substitute for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that performing incorrec tly prescribed exercises or activit ies may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information .

deliverance.pdf

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