Tuesday, 3 June 2014

10 Reasons Why Heavy Lifting Is Terrible For Women - Brandon Morrison, Lift Big Eat Big

WARM UP
1) Flexibility
   a) Seated Hamstring Pike Stretch:  3 x 30 seconds
   b) Hamstring Handstand Stretch, work to get your hips directly above your shoulders:  3 x 30 seconds
2) Static Shaping – Handstand Hold:  3 x 20 seconds with perfect form (or less, if form suffers)
3) Skills and Drills – Wall Walk:  3 x 10 with perfect form

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 6 @ 75% HBBS 1RM, 1 x 4 @ 85%, 1 x 4 @ 90%
2) Front Squat:  1 x 4 @ 80% FS 1RM, 1 x 3 @ 85%, 1 x 3 @ 90%

CONDITIONING
As many reps as possible in 12 minutes:
25 Burpees
50 Double Unders

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