DAY 2 FOCUS: Simple Strength or conditioning.

• Primary Option 1:
Squats, cluster or Higher reps on week one to lower reps on week 4. 15 rep burnout set for a challenge. Pallof press for forcing core activation and strength while squatting.

Primary Option 2:
Trapbar Deadlifts and Pallof Press. This is a great starting point for newbies. Both of the movements reinforce the same, proper movement pattern.

• Secondary Option 1:
Hip Raise, lower weights and more weight, HEAVY Goblet Squat for back, core, and legs. High reps does not mean low weights for your experienced lifters (Goblet Squats).
Secondary Option 2:
Squats or Trap Bar Deadlift, either reinforce the primary lift, or oppose it (you squat, you then deadlift and vice versa). L sits for core, grip and body control.
Finish 1:
MORE PROWLER. Go for 40m at once, adjust load as needed.
Finish 2:
High tension, unstable ab work. Very simple to make harder or easier.
Categories: Monthly Training Program
Duration: 7:14
Formats: HD