Strength 12-8-2019

10 min row/ski/bike + Hip Flow

Heels elevated Goblet squat x 20                                                                       
Glute Walk out x 10                                                       
Roll Out x 8                  
x2

W2H Squat 10-7-5-3-1
Then
ME @ 50% 1RM
or
50% BW                                         
+ Pull Apart 3 x 20 in warm up set.

DB Deadlift x10 Push up x 10                     
Renegade Row x 10/10                         
DB Farmers Carry x 20m                              
x3-5

RH Step Up x 30-20-10
+ 10 x Slams                   
or                                    
Row/ski/bike x 30/30
x 6 (active Rest)        

Cool Down
Foam Roll & Stretch  




Nathan Tieppo
Nathan Tieppo

Author

As the founder and head trainer at Momentum PT and with a wealth of knowledge from a variety of industry roles over the last 15 years Nathan has the knowledge and experience to pass on. Nathan specialises in sport specific preparation for athletes at all levels.



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