Day 1 - Strength & Conditioning (24th-29th Sep)
- Club Revive
- Sep 23, 2018
- 1 min read
Prehab
Min 1- 40 sec bike/row or ski
Min2- 6 stiff legged deadlifts+6 back squats
Min3- 40 sec bike/row or ski
Min4- 4 inch worm+ 6 Cossack squats each side
X3 =12 min
Back squats
3@83%
1@85%
3@83%
1@87%
3@83%
1@90%
(One more week then we will be having a deload week which will then follow into testing for new 1 rep Max’s)
20m DB lunges
20 Bent over DB flyes
X4
Max leg extensions in 1 min (moderate weight)
X3 (45 sec rest b/w sets)
Max leg curls in 1 min (moderate weight)
X3 (45 sec rest b/w sets)
These sets should be really hard by the end of each minute
20 second hollow hold
10 v sits
20 second hollow hold
X2
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