GMs, ACCESSORIES & CARDIO Thursday January 6th
Stretch spine, adductors, glutes
Good Mornings w/axle:
50 kg x 10
70 kg x 5
90 kg x 3 x 10
Hamstring curls (p/l):
10 kg x 3 x 10
super-set w/Seated rows (free handles):
45 kg x 10
60 kg x 10
75 kg x 10
90 kg x 10
CARDIO
Assault bike: 3 x 5 mins @ +55 rpm MOBILITY, BENCH & CORE Tuesday January 4th
Stretch spine, adductors, glutes, biceps
PRE-TRAINING
Kneeling hip flexor release (p/l): 2 x 10 seconds
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric (p/l): 2 x 10
Curl-up with adductor stretch: 2 x 10
CORE & TENDONS
Axe swings (p/side):
22.5 kg x 10
36 kg x 10
45 kg x 10
40.5 kg x 3 x 10
super-set w/Forty-five degree back raises: BW x 2 x 10
Bench press:
20 kg x 10
60 kg x 10
75 kg x 2 x 10 - 4 sets programmed, stopped at 2 due to left shoulder injury
DB side raises (l&r):
12.5 kg x 10
15 kg x 10
17.5 kg x 2 x 10
DB curls (l&r):
12.5 kg x 10
17.5 kg x 2 x 10
CARDIO
Assault bike: 5 mins @ 55 rpm
GMs, ACCESSORIES & CARDIO Saturday January 1st
Stretch spine, adductors, glutes
Good Mornings w/axle:
50 kg x 10
85 kg x 4 x 10
Hamstring curls (p/l): 10 kg x 3 x 10
CARDIO
Assault bike: 20 mins @ +55 rpm
BENCH & CARDIO Wednesday December 29th
Stretch spine, adductors, glutes, biceps
Bench press:
20 kg x 10
60 kg x 5
70 kg x 5 x 10
DB front raises (p/h):
5 kg x 10
10 kg x 5 x 10
EZ bar preacher curls:
17 kg x 10
27 kg x 10
32 kg x 3 x 10
CARDIO
Assault bike: 15 mins @ +55 rpm, 5 mins @ 60 rpm
CARDIO Saturday December 25th
Stretch spine, adductors, glutes
Assault bike: 10 mins, 8 mins, 8 mins @ +50 rpm
Treadmill: 2 x 10 mins @ level 5
MOBILITY, BENCH & CORE Thursday December 23rd
Stretch spine, adductors, glutes, biceps
PRE-TRAINING
Kneeling hip flexor release (p/l): 2 x 10 seconds
Plank on hands: 2 x 30 seconds
Resisted hip flexion isometric (p/l): 2 x 10
Curl-up with adductor stretch: 2 x 10
CORE & TENDONS
Axe swings (p/side):
22.5 kg x 10
36 kg x 10
49.5 kg x 3 x 10
Forty-five degree back raises: BW x 2 x 10
Bench press:
20 kg x 10
65 kg x 5 x 10
DB side raises (l&r):
15 kg x 10
17.5 kg x 4 x 10 TPR
DB curls (l&r):
12.5 kg x 10
17.5 kg x 3 x 10 TPR
Triceps push downs:
90 kg wide grip x10
90 kg close grip x 10
45 kg rope x 10
repeat
