September 29, 2017 Strength

September 29, 2017 Strength

Strength

A:
Warmup: 15 minutes row or jog

B:
5 sets
10 supine leg lowers
5 ten second air squats (5 seconds down, 5 up)

Rest as needed, but stay moving. trying to get warm

C:
5 sets
Backsquat x 12 reps (2 second hold in bottom)
Rest 90 seconds

Hold for 2 seconds in bottom of squat. Pick a weight you could hit for 20 – 25 reps and use it for all 5 sets (add weight if too easy)

D:
3 sets:
Dumbell Deadlifts x 10 reps (get a good stretch)
Rest :45 seconds
Pushups x 10 reps, 2 second hover over ground, 3 second hold at top
Rest :45