FRI WK5/12 - Lower Body - Back Strength - endurance -Strength & Freedom

Strength & Endurance

WK5/12 SCORE YOUR FINAL 2 REPS 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: Back Row 40/20 X 3 Circuit 3: Back Row 40/20 X 3 Circuit 4: Side to side lunge 40/20 X 3 Circuit 5: Glute Bridge (Bolster) Frogger 40/20 x 3 *Strength & Slide Tabata - 4 Minutes Single Weight Sumo to Slide 22 minutes total 4 minutes stretch & cool down