High intensity & heavy weight each set.
Warm up
3 rounds
10 leg curls
10 db stiff leg deadlifts (very light)
3 rounds
10 Superman’s
10 single leg glute bridge (each side)
3 rounds
:25 leg extensions (froggers variation)
:25 bodyweight squats
3 rounds
:25 lateral band walk
:25 calf raises
Workout
5 rounds
:20 barbell squats (shorter time, heavier weight)
:45 rest
5 rounds
:20 deficit sumo squats
:45 rest
5 rounds
:20 barbell glute bridge on bench
:45 rest
5 rounds
:20 jump squats
:45 rest
5 rounds
:20 heavy sled push
:45 rest
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