A. Rear Foot Elevated Split Squat- be controlled with your tempo- slow down, quick up; 10-12/leg x 2 sets; 75s rest b/t legs.
- rest as needed before going on to B
B. Set a timer for 15 mins and complete as many rounds as you can of:
5 Pullups/Chinups- however you need to get your chin over the bar
10 Situps
15 Wall Balls- use up to 20lbs to roughly 10' target. Use less wt. if you start off only doing a couple at a time- to a min. of 12lbs (for men, if women working out use max 12#)
Something to keep in mind- when it says things like 10-12, or 8-10 it is meaning reps per set. Choose a load (might be just bodyweight to start) that you can perform a full set with, if you can do all rx'd reps with a certain wt. it is recommended that you increase the wt. for the next set..... well it's a bit more than recommended.... if you can do all reps then up the wt. On the flip side, if you are unable to do the minimum 10 reps then decrease the load as it is too heavy for this particular workout. For today this might mean doing Lunges instead of the split squat- either way stick to the appropriate reps and you'll get the training response we are looking for today. I will attach some youtube vids of these movements so that there should be little to no confusion.... of course call/email me if there are questions.
The rear foot elevated split squat.
If putting your foot up is too tough for the rx'd reps.
Whichever you go with be nice to your knee! If you need to put a towel or something under it so you don't smack it on the floor then go for it.
No comments:
Post a Comment