PREHAB
2 rounds of:
10 Good Mornings (Use an empty bar or stick if needed)
6 Single Arm Bottom up Kettle Bell Press (each arm)
:60 second Figure 4 stretch (each leg)
STRENGTH
Deadlift
Build to your 1 rep max
Shoulder Press
Build to your 1 rep max
6 sets of:
8 Leg Curls
:15 second rest
15 Calf Raises
:60 second rest
4 rounds of:
:15 second rest
:15 second rest
Max Machine Shoulder Press (choose a weight that makes you fail between 15 and 30 repetitions)
2 minutes rest
TABATA (8 rounds of: 20 seconds ON, 10 seconds OFF)
Dumbbell Hammer Curls
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