FRI WK12/12 - The Big 5 - POW (progressive overload workout) - Strength & Body Freedom

Strength & Stamina

Here it is, your final workout of your final week team!!! Lets take everything you have learned and make it a good one. 1 extra rep, 1 better lift, deeper or more focused, maybe 1 extra pound lifted? Always safely but focus on the result. This week I will show you how to add intensity without extra weight added. Friday - P.O.W (progressive overload workout) Use the 3 definitive rounds to progress over time, over the 12 weeks, the last few reps should feel tough! Round 1: warmupRound 2 & Round 3: Can you lift heavier safely? Mobilisation 3:30 Plus 30 sceonds rest - 4 minuts Circuit 1: RDL 40/20 X 3 Circuit 2: Seated Shoulder Press (Reclined) 40/20 X 3 Circuit 3: Top Squats (b stance - alternating legs) 40/20 X 3 Circuit 4: Reverse Grip Bent Over Row Circuit 5: Glute Bridge (Bolster)60 second rest - 18 Minutes total *Strength & Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch & cool down