Workout 1
1. Back Squat
Working up to 8 sets x 2 reps done on the minute at 60% max single (5 warm up, 5 warm up, 2, 2, 2, 2, 2, 2,2, 2 as explosive as possible)
2. Dead LiftWorking up to 8 sets x 2 reps done on the minute at 60% max single (5 warm up, 5 warm up, 2, 2, 2, 2, 2, 2,2, 2 as explosive as possible)
3a. Stiff Leg Dead Lift
15-20, 15-20, 15-20, 15-20
3b. Dumbbell Step Up
15-20, 15-20, 15-20, 15-20 each leg
4a. Standing Barbell Calf Raise
15-20, 15-20, 15-20
4b. V Sit
15-20, 15-20, 15-20
Workout 2
Run
40-45 mins continuous
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