Blog

Legs and shoulders – 15th January 2013

Sean Lerwill barbell squat

Warm-up:
Mobility
Dynamic stretches
BW squats
Light weight squats

  • Trisets of:
    • 1. Single leg/split squats left leg
    • 2. Single leg/split squats right leg
    • 3. Overhead Press (push press when fatigued)
      4 sets x 10 reps of each
      Rest 90 secs
      Tempo 4010
  • Supersets of:
    • 1. Overhead squats
    • 2. Military press
      4 sets x 10 reps of each
      Rest 90 secs
      Tempo 4010
  • Back Squats
    5 sets x 10 reps
    Rest 90 secs
    Tempo 4010
  • TriggerPoint rolling session on glutes, hamstrings, adductors and quads.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC