This week we are focusing on squats at the start of each workout so you'll complete 4x8 squats and try to go a little heavier. The challenge this week is holding a high plank (on hands)
Monday 23 May
4x8 squats heavy
45s on 15s off x4
Inside
pull ups
barbell press
reverse lunges
bent over row
Outside
heels elevated squats
hip thrusts
press ups
ball slams
Then all switch over
Isolation and core:
Hammer curls x10
BB curls x10
Tricep extension (DB) x10
Scissors x20
Bicycles x20
x3
Tuesday 24 May
pause squats 4x8 heavy
in 3s - 30s on 15s off move round and stay on station for 3 rounds
1 - lying leg curls, triple contraction hip thrusts, elevated reverse lunges
2 - deadlifts, press ups, DB press
3 - barbell press, bent over row, side raises
4 - seated row on cables, step ups on cables alternating, tricep dips
5 - ball slams, box jumps, reverse crunches or hanging leg raises
Isolation work and core:
tricep extension x10
front to side raises x10
alternating v ups x10
sit ups with twist x10
3x
Strong
4x8 pause squats
1 & 1/4 rep leg extension 3x8 superset elevated reverse lunges x8 each leg
seated DB press neutral grip 3x8 superset pull ups 3x6
single arm high cable row 3x8 each side
wide grip bent over row 3x12
triple contraction hip thrusts 3x10
lying leg curls 3x12 superset romanian deadlifts 3x12
Wednesday 25 May
squats 4x8
single leg work:
3x8 each leg rear foot elevated (10kg plate) split squats
3x8 each leg front foot elevated split squats
3x12 heels elevated squats
3x10 each side single leg hip thrusts
Then 45s on 15s off each station for rest of session
Neutral grip bench press (with DBs)
Press ups
Pull ups (can do on BB)
Bent over row
Alternating plank row (slow and controlled)
Down ups
Standing BB press
Alternating V ups
Side raises
Barbell bicep curls
Tricep dips
Thursday 26 May
4x8 pause squats
45s on 15s off x4
Inside
Thrusters
Press ups
elevated reverse lunges
Deadlifts
Outside
romanian deadlifts
hip thrusts constant tension
bent over row
ball slams
Then all switch over
Isolation and core:
Hanging leg raises or lying x10
BB curls x10
Tricep extension (DB) or dips x10
Ab extensions x10
Sit ups with twist x20
x3
Strong
front foot elevated split squats x12 each leg superset squats x8 - 3x
cable step ups x8 each leg superset romanian deadlifts x12 - 3x
Deadlifts 4x6
Kas glute bridges 3x15
seated neutral grip DB shoulder press 65 degree bench 3x12
Pull ups 4x5 negatives overhand grip
Neutral grip lat pulldowns on cable 3x8 superset side raises 3x12
Reverse crunches or hanging leg raises 3x8
Cable crunches 3x8
Friday 26 May
Pause squats 4x8
30s on 15s off each in 4s - x3 on each station then move round
1 - hip thrusts, romanian deadlifts, alternating step ups, lying leg raises
2 - press ups hands elevated, thrusters, side raises, bicycles
3 - bent over row, man makers, ab extensions, around the worlds
4 - deadlifts, pull ups, shoulder taps, barbell press
Core 3x30s of each
high plank hold
side plank L
side plank R
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