Week 9 Day 4 Exercise 1 Deadlift
Train Like Jen - Gym Version: Week 9 Day 4
•
28s
5 sets
Set 1 15 reps medium weight
Set 2 12 heavier reps with 2 second slow count on descend
Set 3 10 heavier reps with 2 second slow count on descend
Set 4 8 heavier reps with 2 second slow count on descend
Set 5 8 heavy reps with 2 second slow count on descend
Notes: Increase weight each set and go slightly heavier than your usual at least 5-10 pounds heavier in your last set, keep the bar close to your shins as you move up and down to avoid back pain or injury, pay attention to back form in video, rest 90 seconds between sets.
Up Next in Train Like Jen - Gym Version: Week 9 Day 4
-
Week 9 Day 4 Exercise 2 Sumo Dumbbell...
4 sets of
20 Sumo Dumbbell Romanian deadlift with 2 second slow count on descend, use a heavy weight, immediately follow with 30 banded step ups each leg.Notes: If no bands use light dumbells. Rest 90 seconds between sets.
-
Week 9 Day 4 Exercise 3 Core
3 sets of
45 seconds side plank (each side)
45 seconds hollow holdNote: Rest 60 seconds between sets
-
Week 9 Day 4 Exercise 4 Conditioning
Tabata style
8 rounds of:
20 seconds of air squats, rest 10 seconds (repeat this 8 times)
then immediately after the 8 rounds of air squats…
8 rounds of:
20 seconds of toe taps, rest 10 seconds (repeat this 8 times)
Then immediately after the 8 rounds of toe taps…
8 rounds of:
20 seconds of ...
