Shawn Francis

For over a decade Shawn Francis has been providing custom solutions for clients ranging from professional hockey players looking to improve their conditioning, to senior citizens looking to improve functional strength and mobility. More info

(902) 394-2797

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Workout 4 (Friday)

Workout 4 (Friday)

Block A x 2 sets 

  1. DB I-Y-T x 5 EA
  2. S/Ball leg curls x 10

Block B 10 exercises x 2-4 rounds 

  1. KB swings x 10 
  2. DB RDL x10
  3. Push up x10
  4. Sprinter skips x 10 seconds EA
  5. DB fly leg lower x 10 EA
  6. Lateral bounds x 5 EA
  7. ALT Arm curls x 10 x 10 double 
  8. Hollow holds x 20 seconds 
  9. Squat to jump x 10 
  10. Skip x 30 secs 
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