Push Pull Legs 1
PREP: Bench Pigeon Reps
1-2 x 10r (each side)
The more incline on the bench the easier this becomes. Aim to find a nice deep stretch through deep in the hip capsule.
A1: Back Squats
3 x 6-8r
The three sets are for your working weight - warm-up for 2-3 sets with lower weights to prep for the movement.
B1: Landmine Press
3 x 8-10 reps
DO NOT LET THE ELBOW COME LOWER THAN THE SHOULDER. This means the tension stays in the front shoulder and you don’t get to relax. DO NOT let the ribs flare, keep them pulled down. Start with just the bar for set one to get a feel for 15 reps.
B2: Cossacks - holding weight if possible!
3 x 10-16 reps
Use a version you can easily get 16 reps with. This is meant more as a way to get tons of reps and open up the hips between the main focus which is shoulders!!
C1: Cable Pull Downs - SHOULDER WIDTH
3 x 8 reps
Use whatever machine available to you. Grip width is shoulder width! Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!
C2: Ever widening good mornings Pancake Reaches!!
3 x 10 reaches of 3s
Reach far away, hold for 3s then repeat. Start each set easy and try to get a little further each rep.
D1: High Knees
3 x 10-15 reps
Keep the swinging to a minimum, get those knees as high as possible. Hunt to get the abs working and maybe the lats!
D2: Scorpion to cossack
3 x 5-10reps each side
Use hands as much as necessary to support the cossack, make sure to push the bent leg knee out.
