BLOCK A | WEEK 2
DAY 5 - STRENGTH WORKOUT #3 [MUSCULAR DEVELOPMENT]
WARM UP
Foam Roll - Hold each tender area for 30 seconds.
Static Stretch - Hold each stretch for 30 seconds.
Cardio - Jog, Bike or Row 5-10 Minutes - Low intensity.
ACTIVATION (CORE / BALANCE)
Perform exercises in a circuit. No rest between exercises.
3 Sets
10 Reverse Crunch video
10 Floor Bridge video
10 Lunge to Balance (Sagittal), 5 each side video
Rest 0-90 seconds between sets.
SKILL DEVELOPMENT (PLYOMETRIC & SAQ)
3 Sets
10 Single-leg Power Step up video
Rest 0-60 seconds between sets.
RESISTANCE TRAINING
Perform exercises A + B + C in a circuit. Little to no rest between exercises and sets. See Suggestions below on Intensity + Tempo.
PART 1
4 Sets
A) 8 Dumbbell Bench Press video
B) 8 Lat Pull Down video OR SUB: Assisted Pull up / TRX Row
C) 8 Dumbbell Squat video
1-2 Minutes of Continuous Movement (Jog/Run, Bike, Row, Jumprope, etc.) after completing all sets.
PART 2
4 Sets
A) 8 Push up video
B) 8 Seated Cable Row video OR SUB: Bent Over Dumbbell Row
C) 8 Dumbbell Deadlift video
1-2 Minutes of Continuous Movement (Jog/Run, Bike, Row, Jumprope, etc.) after completing all sets.
Suggestions:
Intensity 8 RM, Tempo 2-0-2-0 (Moderate)
COOL-DOWN
Cardio
Foam Roll
Static Stretch
Comments