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    uriel pabalan
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    The document outlines a 2 session per week workout that includes a 5 minute jog and dynamic stretching for warm up. The main workout consists of 3 sets each of squat jumps and medicine ball slams for power, and 3 sets of 12 reps each of bench press, lat pulldowns, pull ups or dumbbell rows, and romanian deadlifts for resistance training. Planks and single leg bridges are included for activation work. The session ends with a cool down period.

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    The document outlines a 2 session per week workout that includes a 5 minute jog and dynamic stretching for warm up. The main workout consists of 3 sets each of squat jumps and medicine ball slams for power, and 3 sets of 12 reps each of bench press, lat pulldowns, pull ups or dumbbell rows, and romanian deadlifts for resistance training. Planks and single leg bridges are included for activation work. The session ends with a cool down period.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    7 views1 page

    Untitled

    Uploaded by

    uriel pabalan
    The document outlines a 2 session per week workout that includes a 5 minute jog and dynamic stretching for warm up. The main workout consists of 3 sets each of squat jumps and medicine ball slams for power, and 3 sets of 12 reps each of bench press, lat pulldowns, pull ups or dumbbell rows, and romanian deadlifts for resistance training. Planks and single leg bridges are included for activation work. The session ends with a cool down period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    2 sessions a week

    WU:
    Jog 5 min
    Dynamic stretching
     Elbow and knee lunges x 10, alternate each legs
     Arm swings x 10, alternate
     Lateral walking lunges x 10, alternate each legs
    Activation:
     Planks 2 reps 30 sec hold
     Single leg bridge 10 / leg hold on top , slow recovery

    Power
     Squat jumps 25 sec x 3 sets
     Med ball slams 8 reps x 3 sets

    Resistance x 3 sets
     Bench press 12 reps
     Lat pull down 12 reps/pull up 3 reps/dumbbell incline row 12 reps
     Romanian deadlift 12 reps

    Cool down

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