Tuesday, September 21, 2021

A.Back Squat

15/12/10 reps at 40-50% 1RM

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

rest 3:00 between sets

B. Trap Bar Deadlift

5 reps x 5 sets at 75% new 1RM

rest 2:00 between

C1. Single Leg Squats Off Box

15 each leg x 5 sets

C2. Banded hamstring curls or Hammy Machine

15 reps x 5 sets with a pause on each rep for a second or two.

D. "Core Work"

25 x4

Pallof Presses

Weighted Situps

Back Extensions

Supine Lying Banded Marching

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