WEIGHTLIFTING WORKOUT
Back squat 5-5-5
3 Supersets of:
20 Dumbbell Bulgarian split squats
20 Superman back extension
20 hanging leg raises
Instructions:
Score: load of the heaviest successful 5-rep.
Aim: build up to the heaviest 5-rep back squat possible today.
This is a two-part lower body strength workout. First complete the heavy back squats, then – after a couple of minutes rest – the accessory supersets.
Increase load after each set: 5x 65%, 5x 75%, 5x 85% of 1 rep max. Percentages are only for guidance, attempt going as heavy as possible across all sets. Maintain quality movement and when you hit technical failure, reduce load. Rest 3-5 minutes between sets.
Options:
If you don’t have access to barbell and rack instead of the heavy back squats perform 6 sets of 8 reps of heavy dumbbell squats holding the dumbbells on your shoulders .Rest 1-2 minutes between dumbbell squat sets.
If needed you can substitute hanging leg raises with hanging knee raises.
Warm-up:
10 Spiderman lunges with rotation (5 left, 5 right)
15 hip raises
10 air squats with 3 seconds hold at the bottom
10 back squats with empty barbell
5 back squats with light load (40% of 1 rep max)
5 back squats with moderately heavy load (50% of 1 rep max)
3 back squats with heavy load (60% of 1 rep max)
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BODYWEIGHT WORKOUT
4 supersets of:
8 pull-ups
20 Cossack squat
Every minute on the minute for 15 minutes of:
Minute 1: 20 air squats
Minute 2: 10 ring rows
Minute 3: 20 hanging leg raises
Instructions:
Intensity: moderate.
Aim: complete all sets and rounds.
This is a two-part upper body pull and lower body squat calisthenics workout. First complete the supersets then – after a couple of minutes rest – the 15-minute EMOM.
Rest 1 minute between supersets. During the second part of the workout try to move fast and rest until the next minute starts.
Options:
If needed, substitute pull-ups with band assisted or jumping pull-ups. You may also perform 16 banded rows.
Alternative to hanging leg raises are hanging knee raises.
Warm-up:
10 Spiderman lunges with rotation (5 left, 5 right)
10 banded pull-aparts
10 hollow rocks
10 scapular pull-ups
10 air squats with 3 seconds hold at the bottom