PREHAB/WARM UP
3 rounds of:
500m Bike
8 Kettle Bell Deadlifts
15 Banded Pull Aparts
10 empty bar Good Mornings
STRENGTH
Deadlifts - 4 sets of 5-8 reps @ 70%-76% of your best lift.
:80 seconds rest between sets
*Tempo on each rep is 1 second up, 4 seconds down
5 sets of:
*Find a weight you can only just achieve the below repetitions on the first set, then go for max reps on the same weight for the following 4 sets.
12 Leg Curls
:30 seconds rest
8 Lat Pulldowns
:60-:90 seconds rest
4 sets of:
10 reverse Flyes
:30 seconds rest
15 Dumbbell Bicep Curls
:60-:90 seconds rest
3 sets of:
20 Calf Raises
straight into
Cable Bicep Curls
Comments