Strength Training:
Warm Up (on the 2:30):
- Front Squats: 52x9, 102x7, 142x5, 192x3, 232x1
- Single Leg Standing Calf Raises: ox 1x 6/6, 4x 5/5 each leg
- Band Pull Aparts: 5x20
Strength Training:
Heavy Squat Movement with Calves and Upper Back (on the 2:30)
- Front Squats: 192x 5x5
- Single Leg Standing Calf Raises: 5x 5/5 each leg
- No Money's: 5x20
Hip Hinge with Core (on the 2:00):
- Banded Barbell Romanian Deadlifts: 192x 4x8
- Vacuum Trunk Twists: 4x20
Quad Dominant with Core (on the 2:00):
- Sissy Squats: 7x 3x10
- Vacuum Trunk Twists: 3x20
Hamstring Dominant with Core (on the 2:00)
- Hanging Leg Curls: 3x10
- Vacuum Trunk Twists: 3x20
Single-Leg Hamstring Focus (on the 3:00):
- 1-Leg Landmine Romanian Deadlifts: 31 x 3x12 (each leg, not including bar weight)
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