Tuesday, January 26, 2021

Wide Grip Bench Press

Using 80% of that new 5RM, perform 5 reps x 5 sets

rest 3:00 btwn

Single leg COntralateral RDL

Hold DB/KB in opposite hand of Leg/Hip performing RDL

10 reps eachleg x 5 sets

Seated dB OH Press15 each arm x 5 sets

DB Front Rack Forward Lunges

Two DB's in each hand

20/18/16/16 reps

rst as needed

Deficit Deadlift

Using a moderate weight, stand on TWO 45#'s.

10 reps x 3 sets at RPE 7

Pallof Press Holds

x :30/side

1/2 Kneeling Downward Chops

x 12 / side

Hollow Hold x :20 seconds

Side Plank Holds x :20 side

3 sets

res as needed