Strength Training:
Squats, Calves, and Core Circuit (every 3:30):
- Safety Bar Squats: 85x10, 115x9, 145x8, 175x7, 205x6, 235x 5x5
- Standing Calf Raises: 75x 4x11, 6x10
- Vacuum Trunk Twists: 10x20
Single LegHamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 85x 5x8
- Hanging Knees to Elbows: 2x9, 3x8
Conditioning:
Tabata Air Squats:
- 6x15, 2x14
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