Day 1 - Strength &? Conditioning (18th-23rd Jun)

Taking a break this week from back squats for strength work. Will come back to squats for strength in a couple of weeks or two. Important to mix up movement patterns to keep the body adapting.


60 sec bike

10 Cossack squats

12 air squats


20 Single leg step ups (with kettlebell)

Stay on same leg for 20 reps. Choose a challenging weight.


12 empty bar Goodmornings

12 empty bar RDL


(Be careful. May feel light but keep focus on engaging hamstrings and squeezing every rep. Should get a decent pump)

12 Leg extensions (heavy)

Single leg glute bridge (off bench)

30 second hollow hold


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