Strengteming, 4 days strength training, For all
1
Sets 2
Repetitions 20
Repetitions 20
Clamshell - Hip External Rotation
Sets 2
Repetitions 10
Repetitions 10
Lying prone hyperextension
2
Medium grip barbell deadlift
- Sets 5
- Repetitions 5
3
Barbell back half-lunge
- Sets 4
- Repetitions 6
4
Lying single-leg curl
- Sets 3
- Repetitions 6
5
Pistol squats
- Sets 3
- Repetitions 6
6
Hip abduction machine
- Sets 3
- Repetitions 6
7
Turkish get-ups
- Sets 3
- Repetitions 6
8
Prone Glutes
9
Kneeling Quadriceps
1
Sets 2
Repetitions 15
Repetitions 15
Shoulder wall slide
Sets 2
Repetitions 10
Repetitions 10
Prone Y raise
2
Wide grip pull-up
- Sets 5
- Repetitions 5
3
Bent-over barbell row
- Sets 3
- Repetitions 6
4
Dumbbell row to abs on bench
- Sets 3
- Repetitions 6
5
Standing barbell upright row
- Sets 3
- Repetitions 6
6
Dumbbell pullover
- Sets 3
- Repetitions 6
7
Standing supinated barbell curl
- Sets 3
- Repetitions 6
8
Rhomboïds
9
Cat Stretch
1
Sets 2
Repetitions 15
Repetitions 15
Donkey kick
Sets 2
Repetitions 10
Repetitions 10
Mini band standing crab walk
2
Barbell back full-squat
- Sets 5
- Repetitions 5
3
Front full-squat
- Sets 4
- Repetitions 4
4
Barbell back lunge
- Sets 3
- Repetitions 6
5
Barbell back lateral step-up
- Sets 3
- Repetitions 6
6
Low pulley single-hip adduction
- Sets 3
- Repetitions 6
7
Hyperextension
- Sets 3
- Repetitions 6
8
Hamstrings on bench
9
Standing Hip Adductors
1
Sets 2
Repetitions 15
Repetitions 15
Lying on side dumbbell shoulder external rotation
Sets 2
Repetitions 12
Repetitions 12
Front wall angel
2
Medium grip barbell bench press
- Sets 5
- Repetitions 5
3
Standing barbell military press
- Sets 4
- Repetitions 6
4
Incline pronated dumbbell press (-45 degree)
- Sets 3
- Repetitions 6
5
Standing dumbbell shoulder shrug
- Sets 3
- Repetitions 6
6
Standing dumbbell side raise
- Sets 3
- Repetitions 6
7
Dip on bars
- Sets 3
- Repetitions 6
8
Chest and Anterior Shoulder with wall
9
Triceps