Warm Up:
- Glutes, hamstrings, and hips
Strength Training:
Deadlifts (3x3) with Vacuum Trunk Twists (10x20):
- Deadlifts: 45x8, 135x7, 225x6, 315x5, 405x4, 450x 1, 1, 1 (slippery bars and sore back so I just did singles)
- Vacuum Trunk Twists: 8x20
Goblet Squats and DB Romanian Deadlift Shrugs (10x10):
- Goblet Squats: 60x 4x10, 6x9
- DB RDL's: 60's x 4x10, 6x9
Standing Calf Raises with Band Pull Aparts (100 reps each):
- Calf Raises: 90x20, 50x20, 40x20, 30x20, 20x20 (drop sets on a hack squat machine)
- BPA's: Blue Band x 5x20
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