Friday, April 5, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Back Squat

3 RM @ 4xx1 tempo @ 85% feel in 5 sets

A2. Pendlay row

x10-12 x 5 sets

B. Workout

30 box step ups,

6 hanging knee raises

24 box step ups,

12 hanging knee raises

18 box step ups,

18 hanging knee raises

12 box step ups,

24 hanging knee raises

6 box step ups,

30 hanging knee raises

C. Finisher

delt routine (front/side/rear) x 10 per

supine curls x 12-15

x2-3 sets

Kevin Glass180