3 sets
4 Bulg. split squat jumps (each side - scale to rear leg on floor - hold landing pos. for 2sec. before standing up and then lowering into the next rep)
rest 30s
5 single arm Push press (each side - try to move as fast as possible)
rest 60s
3 sets
10-20 cyclist goblet squats @31X0
rest 30-60s
6-12 single arm floor press (each side - 1sec. hold at bottom pos.)
rest 30-60s
3 sets of:
15-20 bent over rev. flys (use small weights)
10-15sec. Y-W-T hold in each pos.
8-12 glute bridge walk outs
15-20sec. sideplank + abd. (each side)
- no rest, move at a consistent pace -
3 sets:
4-6 Front foot elev. Split squats (each side) with 2x3sec. iso hold (mid range on eccentric + bottom pos.)
- heavy but perfect form; increase reps or weight slightly, if you did already 6 reps -
rest 2-3 min
3 sets:
4-6 BB Snatch grip rom. DL with 2x3sec. iso hold (mid position on concentric + bottom pos.)
- heavy but perfect form; increase reps or weight slightly if you already did 6 reps -
rest 2-3 min
3 sets of:
4-8 (def.) push ups with 2x3sec. iso hold (mid range on eccentric + bottom pos.)
- increase by 1 rep or use a band or plate to add resistance if you already did 8 reps -
rest 2-3 min
3 sets:
30-40s ME Goblet Squats (go slightly heavier or 10sec. longer, if you were able to do 40sec. unbroken last time) directly into 30s ME jumping Lunges
40s controlled Bent over reverse flys (use small plates, light DBs or water bottles)
rest 60s