January 23, 2022 | Category: January 2022, Strength
Strength
Squat and Bench Press
3 at RPE-8, then -5% off for 4 sets of 3 reps
Pullups
3 At RPE-8, then break up 15 more reps
Accessory Work
PART 1:
1:00 Step Up into Reverse Lunge/1:00 Rest X 6 sets
(3 rounds on the right leg, 3 rounds on the left leg. For dumbbell weight, I have seen females use 10-20#’s and Males 20-30#’s, but remember to pick the appropriate weight and appropriate height for step ups. There are two different ways to add stress. One could be go for a higher step or add weight if the step is too low.)
Part 2: 3 rounds
10 Single Leg Deadlifts (5 each side)
20 Single Leg Glute bridge (10 each side. If you have become proficient with glute bridge you can add a dumbbell on your hips to add a little more stress)
ABS: 3 Rounds
40 Side Bends
20 Side Crunch
20 Side Plank Row
40 Russian Twists
Team ARMS: 4 rounds
:20 Lateral Raises
:10 Rest
:20 Front Raise
:10 Rest
(I saw anything from 2.5 # plates up to 15# DB’s on this. If the weight you chose is too light, no worries. You can pause at the top for 2-3 seconds on each movement.)