Page 12 - Phasetwo

DAY ONE:

LEGS/SHOULDERS/HIIT

A1: BACK SQUAT
5 SETS OF 10 HEAVY, FOLLOWED BY 10 LIGHT REPS
*PERFORM 2 WARM-UP SETS BEFORE WORKING SETS
SUPERSET WITH OVERHEAD WALKING LUNGES.
TECHNIQUES: SQUEEZE YOUR GLUTES AT THE TOP OF THE EXERCISE
AND MAKE SURE TO ALWAYS LEAN BACK WITH YOUR HIPS FIRST.

A2: OVERHEAD WALKING LUNGES
5 SETS OF 8 REPS. REST TIME: 60 SECONDS AFTER SUPERSETTING.
TECHNIQUES: WHEN HOLDING THE WEIGHT OVERHEAD, KEEP YOUR
ARMS COMPLETELY STRAIGHT.

B1: DUMBBELL STIFF-LEGGED DEADLIFT

5 SETS OF 10 REPS
SUPERSET WITH SQUAT TO PRESS.
TECHNIQUES: KEEP A SLIGHT BEND IN THE KNEES, KEEPING THE 8
DUMBBELLS AS CLOSE TO YOUR BODY AS POSSIBLE.

B2: SQUAT TO PRESS
5 SETS OF AMRAP 1 MIN. REST TIME: 60 SECONDS AFTER SUPERSETTING.
TECHNIQUES: USE THE POWER IN YOUR LEGS TO POWER UP INTO YOUR
PRESS