Day 1 - Full body Squat day
10/11/2022| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Power Clean |
3 | 5 | ||
1 Leg Step Down |
5 | 8 | ||
One Leg Calf Raise |
5 | 8 | Both legs at the same time is fine |
|
Barbell Squat |
3 | 5 | ||
|
Fitball Leg Curl |
3 | 8 | ||
Dumbbell Floor Press |
3 | 12-15 | ||
1 Arm Dumbbell Row |
3 | 12-15 | Barbell bent over row is also okay! |
|
Kettlebell Swings |
3 | 12-15 |
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 |
|---|---|---|---|---|
|
Bench Jumps |
3 | 5 | SQUAT JUMPS |
|
Bridge and Variations |
3 | 8 | BRIDGE with Eccentric hamstring slides |
|
Deadlift |
3 | 5 | ||
Fitball Rollouts (Wheelbarrow) |
3 | 8 | ||
Barbell Military Press |
3 | 5 | ||
Chin Up Variations |
3 | 5-8 | ||
Squat Press |
3 | 12-15 | ||
Dumbbell Pullover Options |
3 | 12-15 | ||
Front Foot Elevated Split Squat |
3 | 12-15 |