Weighted Pistols - 5x3 each leg
superset odd rounds with
Weighted Ring Dips - 10 reps
Complete on a 2-3 minute clock. Use kettlebells, barbells, etc. These are progressive sets so start heavy and end heavier. Practice good mechanics.
For ring dips, shoulders must touch rings or the rep does not count. Keep eyes straight and hips open. No kip if possible.
B.
50-40-30-20-10 rep rounds for quality of:
Glute Ham Sit ups
Back Extensions
For the extensions, the spine should remain neutral. Only the hip should open and close. Do not complete sit ups without forcefully extending the legs and flexing the quads.
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