Intensification type workouts: Four Day Split – Natasha lazic

A-1
Medium-Grip Barbell Military Press
Tempo 5010
close barbell press
Rest 100 seconds

A-2
Close-Grip Chin-ups
Tempo 5010
Rest 100 seconds

B-1
45 Degree Barbell Bench Press
Tempo 5010

Dips

Rest 100 seconds

B-2
One Arm Dumbbell Row
Tempo 5010
seated row
Rest 100 seconds

C-1
EZ Bar Over Head Tricpes Extension
use cable substitute
Tempo 3110
Rest 90 seconds

C-2
Dont alternate
Tempo 5010
Rest 90 seconds

A-1
Front Squat (Heels up)
Thursdays substitute Trap Bar Deadlifts for the Front Squats)
Tempo 5010
Rest 120 seconds

A-2
One and 1⁄4 Lying leg curls feet outward
substitute one leg curls
Tempo 5010
Rest 100 seconds

B-1
Dumbbell Bulgarian split squats
substitute for step back lunge
Tempo 30X0
Rest 100 seconds

B-2
use dumbells substitute
Tempo 3020
Rest 100 seconds

C-1
Standing Calf Raise/ one leg
Tempo 2210
Rest 75 seconds

C-2
Low Cable Pull-ins/ fb tuck ins
Tempo 2010
Rest 75 seconds

use on front of hip, glutes and lower back also
also down side of quad (itb)

Hip flexor release with plate as per our session

Activate

we did side lying leg raise.
1- external rotate legf and place hand on hip, 2- push back 15 degrees. Not too high as your goal is glutes