Warm Up: 10 minutes
- band good mornings: 8 reps
- lunge: back foot elevated: 6R/ 6L
- physio ball ham curl: 12 reps
Work: Lower Body
- choose one of the following: squat (front or back), good mornings, dead lift, power clean, snatch, or hang clean
- Option 1: increase poundage from last week by 15 - 20% : 4 sets/ 1 - 3 reps
- Option 2: same poundage as last 2 weeks. Increase reps to 15: perform required reps every 2 minute for 10 minutes. Remaining time of 2 minutes is recovery: 5 sets/ 15 reps
- Option 3: same poundage as last 2 weeks. Keep reps at 10. Perform required reps every minute. Remaining time of minute is recovery. 5 sets/ 10 reps
Work: choose 1 exercise from the above choices. Make it different than what you just completed.
- increase poundage from last week, if you choose the same exerciseas as last week.
- 10 sets/ 1 - 2 reps
- ham glut raise: 3 sets/ 8 reps (add band)
- leg extension: 3 sets/ 8 reps
- ab: physio ball ab crunch: 3 sets/ 40 reps