Week 5 | Day 9
Referencing the video at the top of the page perform the following warm up
10 Step Walking Lunge (out)
10 Air Squats
Stiff Leg Bear Crawl with ears covered (back)
DB Front Rack Step Up
3 Sets, adding weight each set
5 DB Front Rack Step Up (each leg)
Rest 1:30 between sets
• Choose a height that gets your thigh about parallel with the ground.
• Minimize the amount you use your other leg to assist on standing on box.
8 DB Z Press
10-20 Straddle Lift Off’s/Taps
8 Overhead Squats
• Use the 2:00 rest to add height on Taps and/or weight on DB or Barbell
20 seconds work
10 seconds rest
• Alternate arms each effort.
• Adopt a wider foot stance than your usual plank.
Deltoid Massage 2-3 min each