Friday – Dec 05, 2025

Friday

A) Stato – iso back squats.

3 sets – squat down 1/4 depth and hold for 15 sec – then do 6 reps following the hold

have 2 progressive warm up sets before first working set here

use a weight that is heavier then last week if you held it for all 6 reps over 3 sets. if you din’t hold the same weight across last week then stay there this week

B) Seated good mornings.

3 sets of 6-8 reps

have 2 progressive warm up sets to your first weight

use a weight that is heavier then last week if you held it for all 6 reps over 3 sets. if you din’t hold the same weight across last week then stay there this week

C) Workout. – hitters –

50.40.30.20.10

cal bike erg

db goblet reverse lunge steps 50/35#