Strength Training:
Hamstrings with Calves and Knee Mobility (every 3:00):
- Hanging Leg Curls: 8.5 x 5x10
- Standing Calf Raises: 83.5 x 5x10 (75+ a weighted vest)
- Heels Elevated Air Squats: 8.5 x 2x6, 3x5
Single Leg Hip Hinge with Calves and Knee Mobility (every 3:00):
- Landmine RDLs: 88.5 x 5x8 (80 + a weighted vest)
- Standing Calf Raises: 83.5 x 5x10 (75 + a weighted vest)
- Heels Elevated Air Squats: 8.5 x 5x5
Squats and Core (every 3:00):
- Safety Bar Squats: 77x10, 107x9, 137x8, 167x7, 197x6, 227x5x5
- Vacuum Trunk Twists: 10x20
Cardio (300 calories minimum):
- None
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