Monday 22nd April, 2019

Lower Strength and Power: 

Warm Up:

5 Minutes Cardio
//
Lunge matrix
06 reps to each position
Forward
Side
Back
Forward with reach to floor
Back with reach over head
Forward toes in
//
DB Deadlift complex
3 reps Sumo wide Feet straight
3 reps Sumo wide Feet In
3 reps Sumo wide Feet Out
3 reps Normal Feet straight
3 reps Normal Feet In
3 reps Normal Feet Out
3 reps Narrow Feet straight
3 reps Narrow Feet In
3 reps Narrow Feet Out
//

Deficit KB Deadlift 3 x 5 reps
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Sumo Deadlift:

5 x 5 reps, rest 2 mins.
_____________________
Belt Squat:

4 x 12@2020, rest 60s
+
12 Dumbbell Romanian Deadlift @2121,

rest 2 mins x 4 sets
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Goblet Squat:

6 reps@32/24, rest 15s
12 reps@24/16, rest 15s
18 reps@20/12, rest 15s
24 Jump Lunges, rest 2 mins x 3 sets
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Power Intervals:

In 60s
12 Swings@32/24
6 Burpees
Max effort C2/Assault bike
Rest 3 mins
x 4 sets

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