Tuesday April 16,2024

Warm up - 2 sets of

100’ Walking Lunge

10 dowel pass throughs

10 cal bike

3 position shoulder stretch 30 sec per position

Squat - Warm up and then do

- 10 reps at 50% of last weeks 5 rep heavy

- 8 reps at 75%

- 5 reps at 95%

- 3 rep heavy

Bench - Warm up and then do

• 10 reps at 50% of last weeks 5 rep heavy

• 8 reps at 75%

• 5 reps at 95%

• 3 reps heavy

3 sets of 8 reps

• Reverse lunge back rack 75/115

• DB  Flat bench Flys

• Barbell Hip Thrusts

• Dips (Rings, off bench, front of GHD etc)

Using Resistance band set up at bottom of rig

• 12 single arm cross body front raise/arm

• 12 standing glute kickbacks

• 10 single arm cross body front raise/arm

• 10 standing glute kickbacks

• 8 single arm cross body front raise/arm

• 8 standing glute kickbacks