Monday, January 30, 2023

Monday Warmup

10 min of some sort of light cardio work, like jogging in place, jumping jacks, bike for ::45 sec, reverse lunges, shoulder taps, single leg glute bridges

A1  Incline Bench Press
Find a 5rm for the day, in 3-4 sets...once there drop to 90% then do 3 sets of 5 reps at

90%
rest 2:00 btwn rds

A2  rear delt raises 20 x 4 sets

**Use a weight that all 20 reps get don with more in the tank**

B1 Tempo Reverse Lunge Step
222x Tempo x 12 reps each leg for 5 sets

B2 Back Elevated & Foot Elevated Hip Bridge
18 reps x 4 sets heaviest possible weight for all 4 sets.

use last week's weight here!

C1  Banded Wall Sit
:60 second hold whilst carring a 25lb object in Front rack position x 5 sets

C2  10x10 russian twists
EACH BREAK PERFORM 10 SKULL CRUSHERS and 10 DIAMOND PUSHUPS