Warm Up:
- Dynamic mobility for hips and spine
Strength Training:
Core Superset (3x15):
- Barbell Serratus Crunches: 95x 10, 10, 10
- Good Mornings: 45x 10, 95x 10, 135x 10
Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 520x 1, 445x 3, 3, 3
Back Squats (3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 380x 1, 330x 3, 3, 3
Standing Calf Raises:
- 75x 15, 15, 15
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