Kicking a$$ and taking names.
Time: 45 minutes
Type of Workout: Strength/conditioning
Sh*t You Need: Squat rack, bench, weights, bosu ball
Intensity: High (like dripping sweat and begging for sweet mercy)
Body Target: Lower, abs
The Workout:
Note: 1RM is you one rep maximum. This means the amount of weight where you can complete one rep with good form, but not be able to complete another one. In other words, your heaviest weight. Pause back squats: 5 sets of 5 reps. Weight at approximately 65% 1RM. - Really pause at the bottom of your squat for at least 2 seconds. Don’t use any momentum when you push up. Pause front squats: 5 sets of 5 reps. Weight at approximately 75% 1RM. Same thing goes for these, keep it under control. Complete 3 sets of the following exercises: - 10 reps, eccentric hip thrusters (slow on the way down, fast on the way up, and hold for a second) with a 40 lb. bar - 10 reps both sides, bulgarian split squats, with 20 lb. dumbbell - 4 sets of 20 knee tucks on an upside down bosu ball. Try to stay under control, these are less about speed and more about form.
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