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Tuesday
Cardio
Sit-ups – (abs) – 3 sets; max reps
-Lie on your back, keeping your feet on the floor and your knees bent at 90 degrees.
-Cross your arms over your chest and raise your chest toward the ceiling.
Wednesday
5×5
Olympic Squats – (legs, buttocks)
-Use a squat rack for safety. Set up the height and load the weights.
-Step under the bar and let it lay across your back, just below the neck.
-With your hands holding the bar outside your shoulders, lift the bar off the rack using your legs, straighten your torso, and step forward.
-Place your feet shoulder-width apart and keep your head up and your back straight at all times.
-Bend your knees and slowly lower your hips, as if you’re about to sit on a chair. Keep moving downward until your quads break parallel to the floor. Inhale on the way down.
-Stand up, pushing with your heel or middle portion of your foot. Exhale as you stand.
-Repeat.
Military Press – (shoulders)
-Grip a barbell with your hands facing away from you and wider than shoulder-width apart.
-With the barbell resting at your collarbone, your feet shoulder-width apart, and your core tight, lift the barbell overhead. Lock your arms.
-Lower the bar back to your collarbone.
-Repeat.
Deadlifts – (lower back, gluteus maximus, hamstrings, leg stabilizers)
-Load a barbell with the required weight.
-Standing in front of the bar, bend at the hips and grab the bar with an overhand grip.
-Keep your feet hip-width apart and bend slightly at the knees.
-Keep your back as straight as possible throughout the movement.
-Lift the bar and rise to a standing position as you push with your legs.
-While standing, puff out your chest and squeeze your shoulder blades towards each other.
-Bend at the knees and hips and bring the barbell back to the floor. Keep your back straight and head up.
-Repeat.
Pull-Ups – (back)
-Grab the bar with your palms facing away from you.
-Select the proper grip, either wide, medium, or close.
-Hang from the bar, curve your lower back, and stick your chest out.
-Exhale and pull up until your chest touches the bar and hold for a second.
-Inhale and slowly lower yourself down to the start position.
-Repeat.
Plyometrics
Box jumps – (quads, buttocks, hamstrings) – 3-4 sets; 30-second durations
-Select an appropriatly high box.
-Stand a comfortable distance away from the box, about a foot or so.
-Place your feet shoulder-width apart and stand in an athletic position.
-To jump, drop quickly into a quarter squat, then jump by swinging your arms, extending your hips, and pushing your feet through the floor.
-Land on the box quietly on the box, like a cat.
-Jump down and repeat.
Supplementary exercises
Alternate hammer curls – (Biceps) – 3 sets; 6-10 reps
-Select an appropriate weight.
-Stand with your feet shoulder-width apart and one foot more forward than the other.
-Hold the dumbbells in each hand with your palms facing your body.
-Keep your upper arm stationary and curl the right dumbbell up until it’s at shoulder level, exhaling on the way. Flex your bicep at the top.
-Lower the dumbbell to the start position.
-Repeat with the left dumbbell.
-Repeat.
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