Week 9 Day 1 Exercise 1 Back Squats
Train Like Jen - Gym Version: Week 9 Day 1
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27s
4 sets
Set 1 12 reps
Set 2 10 heavier reps
Set 3 8 heavier reps
Set 4 6 heavy reps
Note: Increase weight each set to a heavy 6 rep. Challenge yourself and increase weight from your usual heavy 8 rep weight. Example: If you consistently squat 65 pounds as your heavy set of 8 lets go to 75 pounds this time. Rest 2 minutes between sets.
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Week 9 Day 1 Exercise 2 Goblet Sissy ...
4 sets of
30 light-weight banded goblet/sissy squats immediately followed by 12 dumbbell front squats. Use a sissy squat machine if at the gym.Note: Use a medium to heavy tension band for more stability, lean back into the band and let it sort of catch you. Increase weight each set on the dumb...
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Week 9 Day 1 Exercise 3 Core Plank an...
3 sets of:
45 second plank
30 V-ups or V-tucks
Notes: Rest 75 seconds needed between sets. -
Week 9 Day 1 Exercise 4 Conditioning
4 Rounds of
200 meters or 1 minute and 30 seconds run
20 alternating dumbbell snatches
10 burpeesNote: Move from one movement to the next with little rest or no rest in between. Use a weight that challenges you but allows you to break the snatches sets in two rep schemes. For example: for the 2...
