Tuesday, October 19, 2021

A.Back Squat

1 set x 7 reps @ 60% 1RM

2 x 6 reps @ 65%

3 x 4 @ 72.5%

**Inbetween each set hold a :35 side plank/ each side

rest 3:00 between sets

B. Trap Bar Deadlift

2 x 5 @ 75%

1 x 5 @ 80%

rest 3:00 between

C1. Walking Lunge

80' x 3 sets

BW this week only

rest 1:00 between

C2. Banded hamstring curls or Hammy Machine

30 x 4

D. "Core Work"

25 x 5

Pallof Presses

Weighted Situps

Back Extensions

Supine Lying Banded Marching

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