Strength & Conditioning – Mon, Feb 10

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

single leg elevated bridges x 8 each

jeff curl to goblet squats + hold with db

couch stretch

warm up back squats x 5

Strength

Back Squat (build to 80% of 1 rm
once there perform
3 sets x 3 reps at this weight )

Paused Ring Rows (8 reps each set
x 5 sets total

pause at chest each rep x 2 seconds
keep hips up- shoulders back and chest out throughout )