Warm Up:
Shoulder Mobility (2:00):
- Band Pull Aparts: Orange x 3x10
- Supinated Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10
- Band Pull Aparts: Orange x 3x10
- Supinated Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10
Strength Training:
Lower Leg/ Ankle Superset (3:30):
- Standing Calf Raises: 60x 5x15 (stay at this weight)
- KB Tibialis Raises: 26x 1x15, 4x14
Hip/ Hamstrings Superset (3:30):
- Hanging Leg Curls: 4x10
- GHD Hip Extensions: 45x 4x10
Quads Superset (3:30):
- ATG Split Squats: 20x 4x10
- Heels Elevated Landmine Squats: 61x 4x10
Single-Leg Hamstring/ Glutes with Core (3:00):
- Landmine RDL's: 40x 1x12, 39x 2x12
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