Warm Up:
- Dynamic mobility for hips, hamstrings and lower back
- Single Leg Hip Thrusts: 0x 9, 8, 8
- Band Pull Aparts: Blue Band x 5x20
Strength Training:
Front Squat (3x3):
- 45x8, 95x7, 135x6, 185x5, 225x3, 245x 3, 3, 3
- Vacuum Trunk Twists: 10x20
Sumo Deadlifts (3x4):
- 135x 6, 225x5, 315x4, 405x 3, 3, 3
Weighted Step Ups (3x10):
- 25x 10, 10, 20x 10 (each leg, weight held in opposite arm as the working leg, 24" box)
Standing Calf Raises:
- 5x 15, 15, 0x 15
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