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Training Plan for Monday April 30th 2018

A) 12 min to cycle through

- 8 med ball hamstring curls - 3s eccentric
- 12 russian KB swings
- 16 alt DB plank shifts
- 20 DB glute bridge

B) deadlift

warm up
- 1 set of 5 - 50%
- 1 set of 5 - 60%
- 1 set of 3 - 70%
- 1 set of 3 - 80%
- 1 set of 2 - 85%
- 1 set of 2 - 90%
- 1 set of 1 - 95%
- 1RM

C) upon completion of B) take the balance of the class to cycle through

- 60s straight leg wall traction
- 30m bodyweight walking lunges
- 30s banded deadbug (band on arms)
- 5 partner nordic curls

D) - 60/60s static deep lunge

Notes:

- deadlift is a max effort day if you want it to be
- adhere to % as rough guide for warming up if attempting a max
- if so desired, perform 2 sets of 50%, 60%, 70% and 80% and simply focus on efficiency