Walker Weightlifting
Weightlifting, Powerlifting2 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
WW Squat Prep
2 min bike 10 ea: Hip, Knee, Ankle Circles Foam Roll :30 s ea: -Hips/ Quads, -Adductors, -Glutes Banded Mobility 1 min ea: Hip Extension, Single Leg Flexion, Super Squat 10 Reps ea: Adductor Side Dips Spanish Squats Monster Walks: -FWD/BACK, -SIDE/SIDE Side Lying Rotation 5 Reps Ea: Jefferson Curl Kang Squat
B
:06 Eccentric Back Squat
6, 6, 6, 6, MAX, MAX @ _ , _ , _ , MAX, _ , _ kg
C1
Barbell Split Squat
3 x 8
C2
GHD Hip Extensions
3 x 10
D
Box Jumps
4 x 6
Conditioning
E
WW Squat Cooldown
1 Min Ea: Banded Hip Ext Elevated Pigeon Tactical Frog
WW Squat Prep
A
2 min bike 10 ea: Hip, Knee, Ankle Circles Foam Roll :30 s ea: -Hips/ Quads, -Adductors, -Glutes Banded Mobility 1 min ea: Hip Extension, Single Leg Flexion, Super Squat 10 Reps ea: Adductor Side Dips Spanish Squats Monster Walks: -FWD/BACK, -SIDE/SIDE Side Lying Rotation 5 Reps Ea: Jefferson Curl Kang Squat
B
Band Loaded Barbell back Squat
10 x 3 @ 50 %
C1
Front Rack Step-Ups
3 x 8
C2
RDL
3 x 10
C3
spanish squats
3 x 20
Conditioning
D
WW Squat Cooldown
1 Min Ea: Banded Hip Ext Elevated Pigeon Tactical Frog
