Warm Up:
- None
Strength Training:
Single Leg Hamstrings, Double Leg Quads and Core Circuit:
- 1-Leg KB RDL's: 35x 3x10, 7x10
- Goblet Squats: 65x 3x10, 60x 7x10
- Vacuum Trunk Twists: 10x20
- Vacuum Trunk Twists: 10x20
Sumo Deadlift Warm Ups and Donkey Calf Raises Superset:
- Sumo Deadlifts:: 55x9, 125x7, 215x5, 305x3, 395x1 (3-second negatives, 1-second pause)
- Donkey Calf Raises: 120x 2x15, 100x 3x15
Sumo Deadlift Work Sets:
- Sumo Deadlifts: 305x 5x5
Sumo Deadlift Work Sets:
- Sumo Deadlifts: 305x 5x5
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