04.12.2022
3 rounds:
12 sumo squats 115lb
6 each side kneeling shoulder press 40lb db
hip mobility
3 rounds:
15 tip raises 15lb
25 seated calf raises 50lb
5 handstand holds
12 good mornings 95lb
3 rounds:
30 second l sit hold
6 front squats 95lb
8 each side back lunge around the head halo 35lb plate
04.10.2022
3 rounds:
8 straight leg deadlifts 205lb
30 calf raises (toes in, out and straight) 35lb dbs
10 lateral raises 15lb db
3 rounds:
12 hip thrusters 205lb
30 calf raises (toes in, out and straight) 35lb dbs
8 front raises 15lb db
3 rounds:
hip halo work
15 each side adductor pulses on bench
hanging knees to chest 15lb db
20 weighted crunches 35lb db
04.05.2022
3 rounds:
4 back squats 135lb
20 jumping squats
6 flys 35lb db
3 rounds:
hip halo work
20 elevated calf raises 35lb dbs
12 squat stance back lunges 45lb
3 rounds:
15 tib bar pulses 10lb
