Tuesday, August 10, 2021

A.Back Squat

10 reps x 5 sets at 80% of what you squatted 2 weeks ago

**Inbetween each set hold a :25 side plank/ each side

rest 2:00 between sets

B1. Trap Bar Deadlift

HOLDING the heaviest weight from 2 weeks...perform

12 reps x 4-5 sets

B2. Forward Walking Lunges

40' x 4 sets carrying DB's like suitcases at your sides

heavier than last week

B3. Supine Lying Single Leg Lifts

Small Arc here...x :60 seconds each leg for MAX REPS X 4 sets

C. "Core Work"

20 reps x 4 sets

Pallof Presses

Weighted Situps

Back Extensions

Supine Lying Banded Marching

**each circuit completed...perform a :60 Wall sit at 60 degrees