POSTERIOR CHAIN/ BACK
- THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE
STRENGTH
- A] DEADLIFTS 10X10 (USE 55-60% OF YOUR MAX WEIGHT)
- B1] INCLINE DUMBBELL ROWS 3X10
- B2]KETTLEBELL/DUMBBELL SHRUGS 3X10
- B3] HEAVY BAND GOOD MORNINGS 3X10
FINISHER
- C] LADDER DOWN AS FAST AS POSSIBLE STARTING AT 10 REPS:
- 10 KB SWINGS
- 20 YRD RUN WITH KB
- 10 KB SQUATS
- 20 YRD RUN WITH KB
- 9 KB SWINGS
- 20 YRD RUN WITH KB
- 9 KB SQUATS
- 20 YRD RUN WITH KB
- 8 KB SWINGS
- 20 YRD RUN WITH KB
- 8 KB SQUATS
- 20 YRD RUN WITH KB
- ETC…