Another simple workout. For this one I did two core lifts, added an explosive plyometric variable and then finished up with a series of core exercises. It's a real sore-maker, this one!
Warm-up
15 minute brisk walk to gym.
Resistance band stretches - chest/shoulders/thoracic spine.
Superset
4 sets of 8 reps.
Bench press - 70.5kg.
Deadlift - 95.5kg
Box jumps
Core
3 sets.
Hanging straight leg raises x 5 reps.
Russian twist with 10kg plate x 20 reps.
Pallof press complex (hold 30 sec, front punch x 10 reps, high punch x 10 reps each side) at 17.5kg.
Warm-down
15 minute brisk walk home.
10 minutes foam roller.
15 minutes static stretching.
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