Warm Up:
- Dynamic mobility for hips, hamstrings and lower back
- Front Squats: 45x8, 95x7, 135x6, 185x5
- Band Pull Aparts: Blue Band x 5x20
Strength Training:
Front Squat (3x4):
- 225x 4, 4, 4
- Vacuum Trunk Twists: 10x20
Sumo Deadlifts (3x4):
- 135x 8, 225x7, 315x6, 385x 4, 4, 4
Weighted Step Ups (3x10):
- 25x 10, 20x 10, 10 (each leg, weight held in opposite arm as the working leg, 24" box)
Standing Calf Raises:
- 5x 15, 0x 15, 15 (slow eccentrics, 1:00 rest)
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