Workout 9/27/11
6-7 weighted pushups
Plyo Step pushups 4 sets
RKC plank:
1. Lengthen the lever by placing your arms further out.
2. Narrow the base by placing your elbows closer together.
3. Contract the quads to lock out the knees.
4. Contract the glutes as hard as possible to posteriorly tilt the pelvis (the low abs and external obliques will assist with this too); hold this pelvic position throughout the duration of the set
5. Look down and keep the head and neck in neutral (packing the neck might even be better).
External Rotations in between sets