210623

Wednesday 

1. Back Squat 5 set: 5 reps

*Rest 2:00-2:30 b/t sets

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

2. Deadlift 5 set: 5 reps

*Rest 2:00-2:30 b/t sets

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

3. Goblet Squat: 1 and a Half Rep 4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

https://youtu.be/lSWnhzfRE7o

4. DB Good Mornings 4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

https://youtu.be/7T_cWbUzMwM

5. Standing Barbell Calf Raises 4 sets: 15-20 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. 

If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

https://youtu.be/IBhLc4VsjxM


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