Day 3 - Build Muscle (12th-17th Mar)

PREHAB

2 rounds of:

8 Kettle Bell Bottom up Press (right)

8 Kettle Bell Bottom up Press (left)

3 Wall Walkers


STRENGTH

Barbell Shoulder Press - 2/2/2/2/2


SUPERSET

4 sets of:

8 Seated Dumbbell Shoulder Press

:30 seconds rest

10-12 Upright Rows

:90 seconds rest


SUPERSET

4 sets of:

20 Hip Extensions

straight in to

10-12 Dumbbell Side Raises

:60 second rest


AB'S

:10 second Hollow Hold (try the level with your legs straight and your arms pointing towards your feet).

:50 second rest

:20 second Hollow Hold

:40 second rest

:30 second Hollow Hold

:30 second rest

:40 second Hollow Hold

:20 second rest

:50 second Hollow Hold

:10 second rest

:60 second Hollow Hold

*This will be a repeating sequence, your goal is to get as far through without any "unscheduled rests". Over time we will see progression and we will increase the level.



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