The Hut wc 20 June
This week is squat focused aiming on lifting heavier. On Monday we will do 5x5 with the same on Friday then next week working up to 1 rep max. In between we will be doing hamstring exercises to help stabilise the knee during squats as well as some quad and glute work
The challenge this week if you would like to take part is 20 cals for time on the air bike! Write your time on the board by the back door!🥵💪🏻
Monday 20
5x5 Squats - heavy
Romanian deadlifts x12
Triple contraction hip thrusts x12
X4
Lying DB leg curls x12
Heels elevated squats x12
X4
Barbell press strict x6
Side raises with 1 sec pause at the top x10
X4
Thrusters x8
Bent over row x8 - 1 sec pause at the top
X3
Press ups 3x10 rest 1 min in between
Box jumps 3x5 take in turns
Tuesday 21
Bulgarian split squats x8 each leg
Lying db leg curls 2 sec eccentric x8
X4
Single arm db press x8 each side
Bent over Y raises x12
X4
Underhand grip bent over row x8
Press ups x10
X4
Kas glute bridges x15
Goblet squats x10 2210 (2 sec eccentric, 2 sec pause then 1 sec up & 0 sec at top)
X3
Finish-
Lying or hanging leg raises x10
Slow bicycles x20
X3
Strong
Floating deadlifts 4x6
Neutral grip shoulder press x8 superset pull ups overhand grip x6 - 4x
Underhand grip Lat pulldown 3x8 superset side raises 3x8 (1 sec pause at the top of each rep)
Deadstop hip thrusts 4x6
Leg extension 1 and 1/4 reps 3x8 superset heels elevated squats 3x8
Prone on bench DB rows 3x8 superset prone Y raises 3x12
Wednesday 22
Circuit 45 seconds on each
1- air bike
2 - bench press
3 - squats
4 - barbell press
5 - leg extension
6- reverse lunges alternating
7- seated cable row
8- rower
Outside
9- barbell pull ups
10- press ups
11- reverse crunches
12 - shoulder taps
13 - down ups
14 - bicycles
15 - froggers
Thursday 23
EMOM X6
5 BB press
8 burpees
EMOMX6
5 deadlifts
8 press ups
In pairs 3x of each
10 thrusters
20 KB swings
20 plank saws
10 squats
30s wall sit
10 deadbugs (slow, back pushed into floor)
10 bent over row
10 bent over Y raises
10 side raises
Strong
Conventional deadlifts 4x3
Front foot elevated split squats 3x8 each superset leg extension 3x8
BB press 4x3
Seated row using rope 3x12
KAS glute bridge 3x15
Bench press flat 3x10
Hanging leg raises 3x10
Friday 24
Squats 5x5
10 to 1
Press ups
KB swings
Thrusters
Pairs 3x of each
1- triple contraction hip thrusts x10
Romanian deadlifts x8 2210 tempo
2- Box jumps x6
Lying db leg curls x12
3- ball slams x10
DB bent over row x15
4- bb press x6
Bb pull ups overhand grip x8
5- seated cable row x8 2 sec pause
Side raises x10 2 sec pause
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