Monday, January 9, 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

A Bench Press

15/12/10/10 Building to the heaviest weight you can push here over the 4 sets. In Between each set, perform 8 single leg RDL on each leg, then rest 2 min exactly before moving on.

B1  Supine Lying Pallof Press 20 x 5 sets

B2  Tempo Reverse Lunge Step
40x0 Tempo x 8 reps each leg for 4 sets

B3  Back Elevated Single Leg Hip Bridge
20e x 5 sets heaviest possible weight for all 5 sets. THIS IS NOT A BUILDING EXERCISE

THIS WEEK

C1 Banded Wall Sit

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

C2 150 Crunches and 100 Kb Side Bends

in the least amount of sets...EACH BREAK PERFORM 10 SKULL CRUSHERS and 10 DIAMOND PUSHUPS