Week 10: Day 1

Tuesday (1/12):

Warm up:

Warm Up:

Row 400m

Glute Activation – 8 reps

Ab Bridge – 15 reps

Glute Hamstring Activation – 15 reps

Booty Scoot – 10 reps

Bear Crawls – 10 reps

Inchworms – 10 reps

Leg Swings Lateral/ Frontal – 10 reps of each

Shoulder/Chest with Resistance Band – 3 sets of 30secs

Piriformis Stretches – 3 sets of 30 secs

Supported Deep Squat – 3 sets of 30 secs


Main Set:

Back Squats:

3 x 5 @ light weight you used last week, rest 1min in between sets. We are warming up the body, not to tiring it out!!!

Front Squat – establish your 5 rep max that we will utilize over the next several weeks during workouts @ 70%, 75% & 80% of your 5rep max.

SET: To complete these reps, figure out what you THINK you would like your NEW max to be, then utilize that number to complete the 50% & 75% reps. For example, if old max was 90lbs & you want you NEW max to be 100lbs, then your 50% will be 50lbs, 75% will be 75% & then your 5 rep MAX will be an attempt at 100lbs.

5 reps @ 50% of current 5 rep max (if no 5rep, then estimate what you can lift without too much strain)

5 reps @ 75% of current 5 rep max (should be starting to get HEAVY)

5 reps @ MAX

REST 3-5 mins in between sets.

THEN,

OH PRESS:

3 x 5 @ light weight you used last week, rest 1min in between sets. We are warming up the body, not to tiring it out!!!


Dead Lifts – this is to establish your 5 rep max that we will utilize over the next several weeks during workouts @ 70%, 75% & 80% of your 5rep max.

SET:

5 reps @ 50% of current 5 rep max (if no 5rep, then estimate what you can lift without too much strain)

5 reps @ 75% of current 5 rep max (should be starting to get HEAVY)

5 reps @ MAX

REST 3-5 mins in between sets.

5 reps @ 50% of current 5 rep max (estimate what you can lift without too much strain)


Cool Down: YOGA


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