October 11, 2017 – Strength

October 11, 2017 – Strength

Warmup: 10 minutes mono-structural (try and switch movements at 5 minutes..i.e. row 5 min, bike 5 min)


4 rounds
45 second 4 way deadbug
15 single leg glute bridge

Back squat
10, 10, 8, 8, 5, 5
(If you have not been squatting with the program just do 5 sets of 10)
Start moderate, if you have been squatting i want you to end on a weight which you could only hit for about 7-8 times with PERFECT form
Rest 2 minutes between sets

4 Sets Dumbbell RDL 15 Reps
Rest 20 seconds
Bent over Dumbell row 15 reps
Rest 90 seconds before next set.
(3 second negative for all reps – actually count it!)
You may need different weights for this, you will do 15 RDLs with a dumbell in each hand, rest 30 seconds then hinge at the hips and do 15 dumbell rows (both arms at the same time) Keep it on the “light side” – a weight you could do 25 reps with. But get a good stretch and keep your back tight!!
Rest 90 seconds between sets

More back planks! Accumulate 5-10 minutes in a “Chinese back plank”. Whatever you can do, 1 minute, 3 minutes at a time…just get it done! (no weight yet!)
Are you cheating? Keep your heels and toes together, neutral hips and no sagging! Feel free to text or watch YouTube during this exercise 😉