Strength Training:
Squats, Core, and Calves Circuit (every 3:30):
- Safety Bar Squats: 97x10, 127x9, 157x8, 187x7, 217x6, 247x 5x5
- Vacuum Trunk Twists
- Standing Calf Raises: 75x 7x11, 3x10
Single Leg Hamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 88x 5x8
- Hanging Knees to Elbows: 5x9
Conditioning:
Tabata Air Squats:
- 1x16, 7x15
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