Warm up:
Row or run
squat therapy
sit in bottom of squat accumulated 1 min
hip ankle calf mobility
Back squats
4 x 5 @ 60/70/75/75%
Fr squats
3 x 5 @ 65/70/75%
Then
bench press
10-8-6-4-2
Use the heaviest weight you can for each set/reps, rest as needed between sets
Cool down:
2 x tabata holds, alternate btwn front plank/side planks/and glute bridge
No comments:
Post a Comment