Warm up.
Pre-Hab.
This is a count down set. Start with 5 reps of each exercise. Rest 30 seconds to one minute, then do 4 reps of each exercise. Continue to 1 rep of each. If you’re a beast, count back up to 5 (and go heavier next time out).
Do these exercises:
Front squat
Romanian Dead Lift
Bent over row
Ab roll out
Push up on floor
Sit outs (per side)
If you're unsure of any of the above, there is a video at the end that is only 2.5min and goes through the whole set once.
If sit outs is the only new one for you, here it is: (13 seconds)
Don't forget to look below the video for the core component!
Core:
If you'd like to watch these in a video click here.
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