2 day split squat/ row
Monday- program below add a set to the plan-
Tuesday- rpm 30 min intervals
Wednesday- knock out
Thursday- dion program 2
Friday- rest
Saturday- Program 1
Sunday- move 30
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
DB Rear Foot Elevated Split Squats |
3 | 10 | 10 | A1- hold in goblet |
Dead- Row |
3 | 12 | A2- stand up as needed |
|
Barbell Bench Press |
3 | 10-12 | 10 | B1- db parallelpress |
Barbell Elevated Hip Thruster |
3 | bar | B2- add weight to bar an use band under knee. hold last rep for 10 |
|
|
Suitcase Row |
C1- Plate squat press |
day 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Correct Push Up Tips |
3 | 8-10 | A1 |
|
|
Fitball Leg Curl |
A2 |
|||
Back Squat 1 1/4 pulse |
3 | 7-9 | wih pause |
|
1 Arm Dumbbell Row |
3 | |||
Fitball Rollouts (Wheelbarrow) |
40 on 20 off no more 15 |