Day 1 - Lower/Upper Body Superset
30/05/2019Two-Day Split
Pair 1
Hip/leg push
Supine press (chest empasis)
Pair 2
Pull-up/chin-up
Bent-leg hip extension
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Essentials – First Place To Start in The Gym- Diaphragm Release |
release, and rub sides, |
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Hip Flexor |
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Bridge and Variations |
1 leg hip, side clams and reverse march |
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Hip Stability Side Clams |
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Marching |
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Barbell Box Squat |
3-4 | 6-8 | A1. Barbell band Squat / 40X0 |
|
Palov Press Variations |
2 | 10 | A.2 horizontal push toover head reach in split stance |
|
Chin Ups |
3-4 | 6-8 | B1. Parallel Grip (Machine assisted) |
|
1/2 knealing press |
3 | 10 | B.2 Upside down KB PRESS |
|
Correct Push Up Tips |
2-3 | 10-12 | C1. |
|
Dead- Row |
2-3 | 10-12 | C2 2 reps at bottom- find the deadlift first |
|
Stork |
3 | 10-12 | C3. |
Day 2 - Lower/Upper Body Superset
22/05/2017Two-Day Split
Pair 1
One-leg Hip/leg push
High incline press (Deltoid empasis)
Pair 2
Horizontal Row
Straight-leg hip extension
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Trap Bar Deadlift |
3 | 6-8 | A.1 High Hips/ deadlift |
|
Fitball Rollouts (Wheelbarrow) |
2 | 10 | ||
Bulgarian Squat |
2 | 8-10 | B1. Bulgarian Split Squat |
|
Dumbbell Incline Press |
3 | 7-9 | C1. 45 Degree Dumbell Press |
|
1 Arm Dumbbell Row |
2 | 10-12 | C2. One Arm Dumbbell Row/ slight decline |
|
45 Degree Hyper Extension |
3 | 10-12 | D1. 45 Degree Hyper Extension |
|
Side Plank with Rotation |
2 | 8 each side | D2 Oblique Lateral Bridge (Feet & elbows on the ground) |