September 2021: Squat Queen

September 2021: Squat Queen

Squat Queen   Squat Queen STRENGTH A 1. Dumbbell front squat 4 x 10-8-6-4Optional 5th set x10 Rest 2 minutes Suggested filler: Side plank with single arm band row x 8-12 RL 2A. Dumbbell hip thrust with pause 3 x 8-10 Pause 3-5 seconds 2B. Hand release push-up 3 x 8-10...
October 2021: Full Body Fright

August 2021: Cap Continuation

Cap Continuation   Cap Continuation STRENGTH 1. Hollow body hold with band pull-down 2-3 x 10-12 Rest 30-60 seconds   2. Eccentric Romanian DB deadlift 3-4 x 4-6 Rest 2 minutes     3A. DB eccentric overhead press 3 x 6-8 3B. Foot elevated single leg...
October 2021: Full Body Fright

August 2021: Back Again

Back Again Back Again STRENGTH 1. Eccentric pull-up  3-4 x 6-10 Rest 2 minutes 2A. DB pause hip thrust 3 x 8-12 2B. Stability ball roll out 2-3 x 8-12 Rest 30-60 seconds     3A. Bent over underhand DB row 3 x 8-10 3B. DB walking pulse lunge 3 x 8-10 RL Rest...
August 2021: More Pecs On Deck

August 2021: More Pecs On Deck

More Pecs on Deck More Pecs on Deck STRENGTH 1. Eccentric DB bench press 3-4 x 4-6 Rest 2 minutes 2A. Front 1.5 DB squat 3 x 6-8    2B. Pallof press 2-3 x 8-10 RL Rest 30 seconds     3A. Single arm bent over 3 point DB row with pause 3 x 6-8 RL  ...