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Training Plan for Friday September 13th 2019

A1) incline DB bench press (20"")

- 5 sets of 12 - climbing to 7/10

A2) strict midline hold

- 5 sets of 30-60s

A3) single leg squat variation

- 5 sets of 5/5 @3333 (60s per leg)

- bulgarian split squat
- single leg step ups - (knee height)
- bottom up single leg squat
- pistol

B) 8 min to complete reps of

"Utah Utes"

- 8 lateral box step overs (two foot touch)
- 8 russian kb swings

C) Accessory

- 2 min soft tissue quads
- 10/10/10/10 banded knee circles

Notes:

- use 20" box for incline bench press
- choose midline hold you can hold for the same duration each set
- no weight for A3) tempo is the only prescription
- aim to complete 6-10 rounds in B)
- RPE of 7-8/10