Push Pull Legs B
A1: Romanian Dead Lift (stiff leg deadlift)
3 x 8-10 reps
This should all be felt in your HAMSTRINGS! Hinge at the hips and keep the bar in contact with the legs as it goes down towards the floor. As the bar goes lower you should feel your hamstrings load up with tension. Try to keep the knees with just a small bend. Once you can’t go further without bending the knees - squeeze glutes and come back to standing. Keep a flat back throughout - it should NEVER round!
B1: Single arm pull downs
3 x 5-8 reps
Using a cable machine perform a pull-downs focussing on full scapular movements BUT trying to maintain tension in the lat the whole time! Use a weight that lets you work for approx 60s until failure!
C1: Shoulder Pressing
3 x 8-10 reps
Do 1-2 sets of warm-up with light weights to get a feel for it. Then three sets. You can be sitting or standing. Main thing is to get the weights from shoulder to overhead. Make sure to lock out the elbows overhead - this will also help with handstand!
D2: SL Good Mornings
3 x 10 reps + 10s hold
Hing at the hips, keep the back flat and try to find a nice stretch through the hamstring. Bend the knee a little if you need to feel it in the hamstring more. Add a weight at the chest or behind the head to make it more challenging. After 10 reps, lock out both knees and try to lift the leg as high as possible.
F1: L-sit Holds
2-3 x 10-20 seconds
Start by getting 10s with bent legs. When you get that start to lock out the legs. Do everything you can to push with the shoulders!!
E2: Calf Raises
3 x 15 reps
Get a big stretch and then a big push each time. Do one foot at a time!