REHAB PULLS Saturday January 30th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Pulls
Bulgarian split squat w/kettlebell (l&r): 10 kg x 2 x 8
Deadlifts w/barbell: 70 kg x 4 x 10
Accessories
Axe-swings (l&r): 36 kg x 3 x 10
Face-pulls: 49.5 kg x 3 x 20
DB side raises (p/h): 10 kg x 3 x 10
Cardio
Assault bike: 5 mins @ +55 rpm
REHAB PRESS Thursday January 28th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Press
Chest press machine (p/h): 15 kg x 10
Bench press (paused):
60 kg x 5
70 kg x 4 x 10
Accessories
EZ bar curls: 23 kg x 4 x 10
DB bicep curls (p/h): 10 kg x 4 x 10
Cardio
Assault bike: 5 mins @ +55 rpm
REHAB SQUATS Saturday January 23rd
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Squats
Box squat w/cambered bar:
15 kg x 10
65 kg x 5 x 10
Romanian deadlifts w/barbell: 65 kg x 4 x 10
Accessories
Seated rows:
52.5 kg x 10
67.5 kg x 10
82.5 kg x 10
Lateral pulldowns: 55 kg x 3 x 10
DB front raises: 10 kg x 4 x 10
Cardio
Assault bike: 5 mins @ +50 rpm
REHAB PULLS Saturday January 16th
stretch & decompress spine
Pre-training
Kneeling hip flexor release (l&r): 2 sets x 10 seconds
Plank on hands: 3 sets x 30 seconds
Resisted hip flexion isometric (l&r): 3 sets x 10 seconds
Leg lock bridge w/ball (l&r): 3 sets x 8 reps
Curl up: 2 sets x 10 reps
Side plank (l&r): 3 sets x 10 seconds
Bird dog: 10 reps p/side
Pulls
Bulgarian split squat w/kettlebell (l&r): 10 kg x 2 x 8
Deadlifts w/barbell: 60 kg x 4 x 10 Romanian deadlifts w/barbell:
60 kg x 4 x 10
Accessories
Axe-swings (l&r): 31.5 kg x 3 x 10
Face-pulls: 45 kg x 3 x 20
DB side raises (p/h): 10 kg x 3 x 10
Cardio
Assault bike: 5 mins @ +50 rpm
