Volume week...
Warm Up:
- Dynamic mobility for hips, hamstrings, and spine.
Strength Training:
Back Squats, 4-Count Flutter Kicks, and Vacuum Trunk Twists (100 reps of each):
- Squats: 45x10, 95x9, 135x8, 185x7, 225x5, 275x3, 315x2, 365x1, 265x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Flutter Kicks: 10, 9, 8, 7, 5, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Vacuum Trunk Twists: 10, 9, 8, 7, 5, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB Swings and Standing Calf Raises (100 reps each):
- KB Swings: 70x 20, 20, 20, 20, 20
- Calf Raises: 0x 20, 20, 20, 20, 20
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.