WEIGHTS GOIN’ UP.
Progressive overload on our squats this week. Increasing our weight but dropping reps by 1. Pushing for 75% of our 1RM here. Use biscuit plates for accuracy. Goes without saying, brace your core and squeeze those glutes. Watch out for valgus knees. If you feel your knees collapsing in, time for an ego check. Go lighter. Boring but so worth it.
Pump on. Bench press and row superset, horizontal push and pull, better combo than strawberry’s and cream. We’re using DB’s to gain added ROM. Stretch through the pec’s and lengthen through your Lat’s.
Ab cycles. Not the Jane Fonda type. Lie flat on the floor with legs outstretched and hands by temples, bring one knee in and across at the same time you laterally crunch your elbow over to meet it. Slow is the aim, this should burn. 60 reps is a big number so break it up as many times as needed. But try do it in minimal sets.
Back on the rower, nothing quite like the total body aerobic hit. 250m hard intervals paired with a minutes rest after each effort. It’s a whopper.
enjoy.