Coach Shreck Workout
21. Dec, 2009 
4 Comments
A lot of people ask me about my personal training programs and workouts. Recently, I had a request from a subscriber to post a sample of one of my workouts. Well, I did one better: I filmed it and I show clips of the workout in the video. You ask, I listen, then I post what you want. So here you go, the following is exactly what I did on this day in my personal workout.
Warm-up 5min on a upright bike
Dynamic Flexibility (Continued Warm-up)
Shoulder Circuit (5 exercises-explained in detail in my shoulder injury prevention article)
Tennis Ball Arch Rollouts (I always do these when I am going to train without shoes on)
Homemade Indian Club work
KB Oblique Raise 2 x 8-10 (both sides)
KB Towel Around The World Swing 3 x 10-12 (both directions)
Double KB Clean To Press 3 x 10
Single KB Clean To Press 2 x 8
Bucket Hop 3 x 12 Supersetted with Push Away Pull-up 3 x 5-8
Spiderman Push-up 2 x 20
Stability Ball Stabilization Press 3 x 6-9
Straight Leg/Arm KB Sit-up 3 x fatigue
Band Stretch
This might look like a lot at first glance but my rest periods were very short; typically no more than one minute. A good portion of my rest periods were spent hitting the record button on the video camera or repositioning it.
If you have any questions or comments about this workout; please post them below. Also, if this is something you thought was informative and beneficial, let me know and I will post more of these. Thank you for your continued support and questions.
Keep your passion alive,
Jerry
Wow!the Bucket Hop was awesome!!whenever I do that,I always place a lot of cushions around my landing spot so that I dont hurt myself..I loved your confidence and I hope to get there some day..Could you please also tell me what do the tennis ball arch rollouts do?
Khyati,
I am glad you like the bucket hop and thank you for the comment. I use the tennis ball arch rollouts to release tension in the posterior chain musculature. When rolling the tennis ball under the arch of the foot; there are some tender spots. These are called pressure (trigger) points. When I feel one of them I put move pressure on it and it will be a little uncomfortable but this will send a signal up to my brain and then back down to my foot. This will relax all those posterior muscles that I am training. I honestly do not remember who I learned that from but it works great.
Very cool. May have to incorporate some of this for my workouts! Not sure about where the info come from with the tennis ball move but there is a book called “Anatomy Trains” that may shed a bit of light.
Thanks for the info!
I will have to check that book out! I don’t remember who I got tht from but it WORKS!