undulating rotation
- Thread starter ckanuckel
- Start date
NinjaMom
Cathlete
October 09 Rotation ADVANCED(undulating STS - designed for ultimate muscle confusion)
http://www.thecathenation.com/forum/...d.php?t=268489
http://www.thecathenation.com/forum/...d.php?t=268489
Cathe Friedrich
Administrator
Here you go!
Hi Christine! This is an undulating rotation I wrote in my Rotations Forum!
Hi Everyone! This month we are going to do an undulating STS rotation. This rotation is designed for ultimate muscle confusion. It is an advanced rotation and is only suggested if you are an avid and seasoned weightlifter (ie: been lifting for at least 6 months to a year). If you are not a seasoned weight lifter, I suggest doing any other one of my monthly rotations. As always eat well, sleep well, and stay hydrated.
WEEK ONE:
Monday: Meso One Disc One: Chest, Biceps Shoulders
Tuesday: Meso Two Disc 17: Legs
Wednesday: Meso One Disc 5: Back and Triceps
Thursday: KPC
Friday: Imax 1
Saturday: Step Blast plus Ab Circuit Pilates
Sunday: Off
WEEK TWO:
Monday: Imax 2
Tuesday: Disc 30 Meso 3: Shoulders/triceps/biceps
Wednesday: Disc 35 Plyo Legs
Thursday: Rhythmic Step plus Ab Circuits plates and weights
Friday: Disc 31 Meso 3 Chest and Back
Saturday: Kick Max
Sunday: stability ball abs only from Butts and Guts
WEEK THREE:
Monday: Disc 15 Meso two Back and Biceps
Tuesday: Disc 3 meso one Legs
Wednesday: Imax 3
Thursday: Disc 19 Meso Two chest, shoulders, triceps
Friday: 4DS Kickbox in its entirety
Saturday: 4DS Bootcamp (cardio only)
Sunday: Ab Circuits Yoga and Stretch Max segment one
WEEK FOUR:
Monday: Disc 29 Meso three Plyo Legs
Tuesday: Disc 10 Meso One Chest Shoulders Biceps
Wednesday: Power Max plus ab circuits med ball
Thursday: Disc 8 Meso One Back and triceps
Friday: Body Max Two (leave out upper body weights at end)
Saturday: Maximum Intensity Cardio plus Ab Hits of choice
Sunday: Ab Circuits No Equipment plus Stretch Max segment Two
Hi Christine! This is an undulating rotation I wrote in my Rotations Forum!
Hi Everyone! This month we are going to do an undulating STS rotation. This rotation is designed for ultimate muscle confusion. It is an advanced rotation and is only suggested if you are an avid and seasoned weightlifter (ie: been lifting for at least 6 months to a year). If you are not a seasoned weight lifter, I suggest doing any other one of my monthly rotations. As always eat well, sleep well, and stay hydrated.
WEEK ONE:
Monday: Meso One Disc One: Chest, Biceps Shoulders
Tuesday: Meso Two Disc 17: Legs
Wednesday: Meso One Disc 5: Back and Triceps
Thursday: KPC
Friday: Imax 1
Saturday: Step Blast plus Ab Circuit Pilates
Sunday: Off
WEEK TWO:
Monday: Imax 2
Tuesday: Disc 30 Meso 3: Shoulders/triceps/biceps
Wednesday: Disc 35 Plyo Legs
Thursday: Rhythmic Step plus Ab Circuits plates and weights
Friday: Disc 31 Meso 3 Chest and Back
Saturday: Kick Max
Sunday: stability ball abs only from Butts and Guts
WEEK THREE:
Monday: Disc 15 Meso two Back and Biceps
Tuesday: Disc 3 meso one Legs
Wednesday: Imax 3
Thursday: Disc 19 Meso Two chest, shoulders, triceps
Friday: 4DS Kickbox in its entirety
Saturday: 4DS Bootcamp (cardio only)
Sunday: Ab Circuits Yoga and Stretch Max segment one
WEEK FOUR:
Monday: Disc 29 Meso three Plyo Legs
Tuesday: Disc 10 Meso One Chest Shoulders Biceps
Wednesday: Power Max plus ab circuits med ball
Thursday: Disc 8 Meso One Back and triceps
Friday: Body Max Two (leave out upper body weights at end)
Saturday: Maximum Intensity Cardio plus Ab Hits of choice
Sunday: Ab Circuits No Equipment plus Stretch Max segment Two