Warm Up
- Skip rope 100-200 hits or for two to three minutes
- Cat and camel low back movements
- Arm and leg rotations
- Bodyweight squats
- Good mornings
- Curl ups
Follow up the warm up with the exercises below. The set and repetition scheme is eight reps for three sets and out of the weight room. Stick to the intensity ranges of 50-70% 1 RM. The work to rest ratio is 1:1-2. If it takes ten seconds to complete a set, the rest is then ten to twenty seconds before starting the next set. An example workout program could be set up in this order.
- Squats
- Calf raises
- Standing leg curls
- Hip adductions
- Good mornings
- Standing Trunk twists
- Side bends
- Forward raises with dumbbells
- Standing horizontal pulls
- Body wide straight-arm pull downs
- Bicep curls
- Triceps extensions
Source
Danny M. O'Dell, M.A. CSCS*D is the co-owner of The WeightRoom gym and Explosively Fit both located in Nine Mile Falls, WA.
