Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle
Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (5x10) and Band Pull Aparts (5x20):
- Back Squats: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 2
- DBRDS's: 65x 10, 9, 9, 9, 9
- BPA's: Blue Band x 20, 20, 20, 20, 20
Single Leg Romanian Deadlifts (5x10) and Standing Calf Raises (5x20):
- SLRDL's: 65x 10, 9, 9, 9, 9
- Calf Raises: 0x 16, 16, 15, 15, 15
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