Warm Up:
- Dynamic mobility for hips, hamstrings and lower back
Strength Training:
Front Squat (3x5):
- 45x9, 95x8, 135x7, 185x6, 205x 5, 5, 5
- Band Pull Aparts: Blue Band x 5x20
- Vacuum Trunk Twists: 10x20
Sumo Deadlifts (3x5):
- 135x 8, 225x7, 315x6, 365x 5, 5, 5
Weighted Step Ups (3x10):
- 20x 10, 10, 10 (each leg, weight held in opposite arm as the working leg)
Standing Calf Raises:
- 0x 3x1:00 with 1:00 rest
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