. | EXERCISE |
|---|---|
. | ……………………………………………………………… |
1. | Squats |
2. | SS – HT + SDL w/ Kettlebell SOB + KB Swing (1) |
3. | SS – J. Squat + J. Lunges + Mountain Climber (2) |
4. | Pull-Ups or Negativa Pull-Uups |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | ||||
|---|---|---|---|---|---|---|---|
SETS | REPS | SETS | REPS | SETS | REPS | SETS | REPS |
3 | 6+8 | 3 | 6+8 | 3 | 6+8 | 3 | 6+8 |
3 | 10+10+15 | 3 | 10+10+15 | 3 | 10+10+15 | 4 | 10+10+15 |
3 | 16+16+16 | 3 | 16+16+16 | 3 | 18+18+18 | 3 | 20+20+20 |
3 | X | 3 | X | 3 | X | 3 | X |
(1) SUPERSET – Hip Thrusts + Sumo Deadlift with Kettlebell Standing on step Box + KB Swing
(2) SUPERSET – Jumping Squat + Jumping Lunges + Mountain Climber