Monday, May 16, 2022

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 carrying 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