29
Feb
Womxn’s Strength workouts for the week of 03/02/20
| Monday: |
| Back squat 10 x 1 @ 50% (deload) |
| Barbell Goodmornings 4 x 10-12 (3 second negative) |
| SS: A) DB Deadlift 4 x 8-10 |
| B)Alternating DB Front Rack lunge, 4 x 12 |
| Glute Ham Raise negative, 4 x 5 as slow AP |
| Plank KB pull-throughs, 3 x 20 (L+R=2) |
| Wednesday |
| 1RM Back Squat |
| Mobility and Recovery |
| 1 minute of Couch/Pigeon each side x 2 |
| 5-10 minute recovery pace bike/row/jog |
| Friday |
| Bench Press 10 x 1 @ 50% (deload) |
| Barbell bent-over Row, 3 x 10-12 moderate |
| SS: A) DB Shoulder Press, 3 x 10-12 |
| B) DB chest fly 3 x10-12 |
| Cable Tricep Extension, 3 x 15-20 |
| Tabata Hanging Knee raise, 4 minutes, 20 on 10 off |