Workout AAll exercises, except for kettlebell swings, are performed for 10 repetitions using a 13-Repetition Max2 (RM) weight.
Heavy dumbbell front squat to press (ass to heels)—squeeze glutes at bottom for one second before rising
One-arm, one-leg DB row
Walking lunges with sprinter knee raise –
Wide-grip push-ups
Two-arm kettlebell swings x 20-25
Repeat sequence 2–4 times.
Workout B
One-leg Romanian Deadlift (RDL) (10–12 reps each side, at a 13 RM on first set weight selection)
Chin-up (four-second negative lowering portion only) × 10 or until you cannot control descent
One-leg hamstring curls on a Swiss ball—6–12 reps each leg
Plank for abs (and gluteus medius on sides) -> Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum
Reverse hyper × 15–25 Repeat sequence 2–4 times.
גירסת הדפסה
סגן המנהל
מפקח
Winner
צל"ש
מומחה
