Warm Up:
- Dynamic mobility for hips and hamstrings
Strength Training:
Trap Bar Deadlifts (10x10) and Barbell Serratus Crunches (10x10):
- Deadlifts: 60x10, 110x10, 160x10, 210x10, 260x10, 310x10, 360x10, 410x5, 360x10, 310x10
- Crunches: 45x10, 55x10, 65x10, 75x10, 85x10, 95x10, 105x10, 115x10, 10, 10
Single Leg DB Deadlifts (5x10), Goblet Squats (5x10), and Band Pull Aparts (5x20):
- Deadlifts: 55x 4x10, 50x 1x10
- Goblet Squats: 65x 4x10, 60x 1x10
- Band Pull Aparts: Red Band x 5x20
Standing Calf Raises:
- 0x 3x 1:05 with 0:55 rest
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