Warm-up:
Mobility
Low weight versions of movements to come
- Bent over lateral raise. (Forehead rested on raised bench)
5 sets of:
10 reps
10 sec
10 reps 20% lighter
10 sec
10 reps 20% lighter
Tempo 3010
90 sec rest between sets which includes: Seated calf raise, 5 sets x 12 reps, 40X0 - Trisets (tempo 4010, 5 sets x 10 reps of each)
- Poliquin seated lateral raise
- Seated inward grasp press
- Cable face pull
90 secs rest between sets which included
Standing single leg calf raise, 3 sets x 12 reps, 40X0
then:
Standing calf raise, 2 sets x 20 reps, 2010
- Tabata sprints on treadmill
20 sec sprint
10 sec rest x 8