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.


Prehab

60 sec bike

10 Cossack squats

12 air squats

X3


20 Single leg step ups (with kettlebell)

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

X3


12 empty bar Goodmornings

12 empty bar RDL

X4

(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

X5

9 views0 comments

Recent Posts

See All

As of now the online programming will cease to be updated on our website. We have switched to our BRAND NEW APP! The Club Revive App allows us to tailor our programming more personally to you, we will

5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus

10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (