Strength & Conditioning:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
10 Front Squats 95/65
10 Shoulder To Overhead 95/65
*Start where you left off each time. Score is total rounds.
2.) 2 Muscle Ups each time instead of 5 pull-ups
3.) Both combined
*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles. Should be feeling this more in your glutes and hamstrings than your quads.
30 Cal Row
10 DB Lunges 35/25s+
15 Air Squats
30/20 Cal Assault Bike
30 KB Russian Swings 70/53lb.
Da Daily D:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.
Full Body Aesthetics: Day 29 Cycle 4
This week is deload week do there will only be workouts posted on Mon, Wed & Friday. Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.
“Big Booty Superset”
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
same for the left leg
Rest 90sec. After Each
50 high banded fly’s (right)
50 high banded fly’s (left)
Rest 60sec. Between sets. Must finish all 50 before switching to other side.
3 Sets of Straight Arm Lat Pulldowns to failure. Rest 90sec. After each set. If you do not have this set up in the link, then use a pipe or equivalent like we have in the past.
15-20 DB Front Raises
Banded Pull Aparts to failure
Rest 90sec. Between Sets
10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets
3 Sets of Overhead Tricep Extensions (banded with a pipe or equivalent) to failure. Rest 90sec. After Each set.
4 sets of my “28 rep” Hanging Knee Raises complex (Add a 5-10lb DB between your feet)
*Rep scheme is 7 oblique right side, 7 oblique left side, 7 regular front knee raises, then 7 more with no weight.
Here’s a demo on the “28” set: