Warm up
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Travelling lunge warm ups |
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Plank |
side plank |
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Barbell Elevated Hip Thruster |
1 leg thrust |
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Ankle V Mobility Drill |
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Mobility for the Ankle |
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Bird dogs |
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Power- Jumps Discuss throws |
squat and over head
5- 3- 1
2 sessions @ 3 x 5
75-80-85 % 1rm
2 sessions 3 x 3- 80--85-90
1 session 5-3-1+ Find your new 1rm for each big lift
85-90-95%
Then change exercises program and deload
Start again!
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
A1 |
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Correct Squat [Tutorial] |
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Palov Press Variations |
A2. 1/2 knealing overhead palov press- |
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Barbell Military Press |
B1. sadvackass press- seated floor shoulder press with band |
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Lying Leg Curl (Hamstrings) |
B2. Leg curl toes neutral |
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Chin Up Variations |
3 | 4/2 | C1.4 reps with 2 eccentrics 78 seconds down |
|
Front Barbell Split Squat |
2 | 9-12 | C2. front foot elevated split squat |
|
Parallel Bar Tricep Dips |
3 | 7-9 | D1 |
|
Seated Row’s |
2 | 11-15 | D2 |
Deads and bench
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Trap Bar Deadlift |
A1 trap |
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Barbell Bench Press |
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1 Arm Dumbbell Row |
3 | 8-12 | ||
|
Good Mornings |
c1. |
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TRX (Closed Chain) Tricep Extensions |
C2 |
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