PREHAB
2 minute lacrosse ball roll on Glute/Piriformis
Then,
3 sets of:
3-5 Banded Wall Climbers (3 each arm up, 3 each arm down).
10 Good Mornings (If this is a new movement for you start with the lightest bar you can find or pvc pipe)
STRENGTH
Deadlift
1@80%
1@83%
1@85%
1@87%
1@90%
Max reps @90%
Shoulder Press
Same %'s as Deadlift
SUPERSET
5 sets of:
8 Leg Curls
straight into
15 Calf Raises
:60 second rest
SUPERSET
10/8/6/12/12 - Barbell Bicep Curls
*Complete 12 Dumbbell Side Raises after the 2 12's
TABATA
6 rounds of:
:20 seconds max rep Dumbbell Upright Row
:10 second rest
:20 seconds max rep Alternating Dumbbell Bicep Curls
:10 second rest
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