Saturday at Defranco’s.

This past weekend was great.  On Saturday we hit a quality lower body day at Defranco’s gym in New Jersey.  Check the gym out HERE .  Since I trained ME Upper at Mike Hanley’s it was time to blister the lower body.  Here is the workout set up by Joe:

• Warm-up and Soft Tissue Work
• 15 Box Jumps – Approx 30 seconds rest between each jump.
• Bulgarian Split Squats w/ added ROM – 3 x 8 – Personal favorite I work into my athlete’s programs often
• Banded Good Mornings – Blue Band – 3 x 15. 
• Prowler Sprints – 10 minutes with a group of around 10.  One person would sprint it down from the vertical bars, the next push it from the higher of the two low bars. 

I’ve hit a lot of sleds but it was my first time working the prowler.  I really enjoyed getting after it, and one will be on order for Synergy Athletics this month!  

Warming Up

Zach Even-Esh and Joe Defranco Talking Training

Bulgarian Split Squats

Smitty and Zach

Joe and Me

At Defranco’s we talked training and his documentary, trained, and hit a quality lunch.  No complaints here!  Hopefully I’ll get some video clips up this week. 

         -J. HASHEY, CSCS-