Monday, January 16, 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
4 x 12 reps using 75-80% of last week's bench press weight In Between each set,

perform 10 single leg RDL on each leg, then rest 2 min exactly before moving on.

A2  Lateral 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
40x0 Tempo x 8 reps each leg for 4 sets

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

Build to a heavy, but doable weight here

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

C2  100 Hanging Leg Raisers and 100 Kb Side Bends

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