PREHAB/WARM UP
3 rounds of:
20 Banded face pulls
10 Banded Squats
**All that matters is right now, make it happen!**
STRENGTH
Back Squats
5@80%
1@85%
5@80%
1@87%
5@80%
1@90%
*Rest 2-3 minutes between sets
Then,
4 sets of:
10 Single leg Leg Press' (each leg)
*keep the working leg in the same spot on the leg press plate you would if you had both legs on, drop the other leg to the floor)
5 sets of:
6-10 Pull ups (alternate from overhead to underhand grip each round)
15 Leg Extensions
2-3 minutes rest between sets
*Make sure these weights are challenging from the first set, do a warm up round if needed.
4 sets of:
8 Bent Over Row
12 Dumbbell Bicep Curls
*Rest :90 seconds - 2 minutes between sets
Concentration Curls - 10/10/10/10 (each arm)
*Rest as needed between sets