Monday - Beginner Strength
Max Effort
Bench Press 5x5
+
Dynamic Effort
Band Resisted Bench Press 10x2
-----------------------
Tuesday - Advanced Strength
3 Split Lunges (each leg) + 5 Poliquin Squats
1 sets @ 55% of 1 RM Back Squat
2 sets @ 60%
3 sets @ 65%
+
Hip Thrusts 3x8
*0 count up, 4 count down
1 sets @ 55% of 1 RM Back Squat
2 sets @ 60%
3 sets @ 65%
+Hip Thrusts 3x8
*0 count up, 4 count down
-----------------------
Thursday - Advanced Strength
Pendulum Deadlift
1 x 5 @ 60%
1 x 5 @ 65%
1 x 4 @ 70%
2 x 3 @ 75%
2 x 3 @ 80%
+
Chinese Plank
6 Sets of 1 Minute
(90lb/70lb)
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