June 10th, 2019

Part A and B repeat each week. Track these metrics for progress

A. Back Squats
2 sets of 8-10 reps @ 90% of weight for 12+ reps

B. Rear-Foot Elevated Split Squats (see video demo)
1 x 12-15 (BW only)
1 x 10-12 (super light weight)
1 x 8-10 @  90% of weight for 12+ reps
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option

C. Spanish Squats (see video demo) OR Landmine Hack Squats (see video demo)
Choose quad-focus movement. Either way, loading is light with 5+ reps shy of failure
Complete 2 sets of 10-12 reps @ weight for 15+ reps

D. 12 minutes of steady/consistent movement with no “pain face” at any point:

Row 400m or Jog 400m
20 Air Squats
20 Hanging Oblique Knee Raises (see video demo)
20 Lunge steps (10 per leg alternating, no weight)
20 Reverse Crunches (see video demo)

E. 4 Sets

12 Reverse Lunges

12 Leg Extensions

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s