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Training Plan for Wednesday February 26th 2020

A) 3 rounds

- 10-10-10 banded glute bridge (narrow - together - wide)

- 5/5 pallof press

- 20 lateral band step overs with med ball squeeze

B1) back squat/front squat/goblet squat @22X2

- 2 sets of 8 reps - 50%
- 2 sets of 6 reps - 60%
- 2 sets of 4 reps - 70%

B2) banded tricep extensions

- 5 sets of 12

B3) alt DB hammer curls

- 5 sets of 12 reps per

C) 10 min to complete rounds of

- 15 burpees

- 12 DB front rack step ups @15-25% bdwt per hand

- 9 strict midline variation

D) Accessory

- 2 min soft tissue pec and bicep per side
- 2 min couch stretch per side

Notes:

- be brisk in part A)
- use squatting variation based on strength needs
- all reps of part B2) and B3) should be done without stopping
- use heaviest DB weight possible in the window given in part C)
- RPE of 8/10