Power Lifting
Strength
Back Squat, build to 2 heavy sets of 4 reps
Rep Scheme - 10,8,6,5,4s
Muscle Builders
A) Pause Squats 3 sets of 10 reps at 50% of your 1 rep max (3 second pause at bottom)
B1) Single leg bulgarian squats 2 sets of 8 reps with (50x1 tempo), rest 10 seconds
B2) Dumb bell Squats (same weight as above) 2 sets of 15 reps 40x0, rest 2-3 minutes
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