Daily Workout: Dec 13, 2018
Dynamic Warm Up
25 Wide stance KB deadlift
25 hamstring curl (banded or machine)
25 Belt squat (if available) if not, goblet squat
25 Back Extension (if you don’t have equipment for this, do stiff leg deadlifts)
Use weights on all of these movements that are light enough to get all the reps
complete in 15 min
Work up to heavy trap bar deadlift
If you don’t have a trap bar, just do conventional deadlifts, or if you have access to KB’s do Suitcase deadlifts with kettlebells.
3 sets x 6 reps @ 75% 1 RM
If you do not know your 1 RM, work at a weight that reps 6 is close to failure.
Rest 3-4 min between sets
5 Goblet squats @ 20 kg KB or 40 lb dumbbell
5 Box squats @ 24-34″ box
Rest 2 min between sets
10 sets of 10/10 Bulgarian split squat
total of 100 reps
No rest between sets, move from one leg to the other.
Cool Down 5-10 min cardio to flush muscles. Jog, use bike or row @ moderate pace