Cross > Strength

GYM

Wednesday 24/04/24
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5 minutes cardio

Wall Angels x 8
Butchers Block Stretch x 20 seconds
Worlds Greatest Stretch x 5 rotations each side
Side Plank Clamshell x 10 each side
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Deadlift
52.5-60 3 sets of 3-6 120

52.5 6
57.5 3
60 3
I just feel as though I’ve lost my deadlift mojo. Slightly wary of knee I guess, but still. These just don't feel very light.

Weights needed:
20kg bar
52.5
2 x 10, 2 x 5, 2 x 1.25
55
2 x 10, 2 x 5, 2 x 2.5
57.5
2 x 10, 2 x 5, 2 x 2.5, 2 x 1.25
60
2 x 10, 2 x 5, 2 x 5
62.5
2 x 10, 2 x 5, 2 x 5, 2 x 1.25

Bent Over Barbell Row
20-25 6 120
22.5 6
25 66
But maybe these are getting easier/better at 25?

Keep up the great work!
Focus on keeping that nice brace in the mid-section and using those muscles in your upper back to
move the weight
Keep shoulders back and down throughout
Bring bar between belly button and hips each rep

Seated DB Press
8 4-8 120
8 6 5 5

Without back support just like on the video - focus on keeping that mid-section strong throughout

Front Foot Elevated Split Squat
8 8 120
8 888

Each side Shane explains this exercise well on the video
Hip strengthening for strong running
Can do this without weight or add DBs in your hands

Banded Glute Bridge
0 8 120
101010

If you have a band great, push out against it throughout, if not don't worry- aiming to get the butt
working here
Keep spine neutral throughout so think about that little pelvis tuck at the start of each rep- hips to ribs

Bird Dog
0 10 90
101010

Each side More balance and stability work
Don't worry about getting back leg high, think about pushing it back rather than lifting it up

Cable pull
14.7 8 90
14.7 88

kneel on left knee. with right arm, hold the handle, start with it stretched right out, and pull back until little finger is at the very top of my hip. with the other arm, move it so it's like running action. keep sternum facing forward and pivot around it.

Nicky's kettlebell twist
12 12
12 1212

Nicky's ball throw
4 12
4 1212