APRE 10 – LOWER BODY HYPERTROPHY
720 Athletics – Sport or Performance
Primer
2 Sets:
Split ISO Hold for 20 sec + 5 sec Eccentric
3/3 Snap Downs Single Leg
Split Squat
1 x [email protected] 50%
1 x 10 @75%
1 x reps to failure at 10RM weight, no more than 17 reps
1 x 10 at newly adjusted weight; use this weight for next week
***During rest: 3 x 1/1 RFE hip flexor stretch w/ 2-way reach
Metcon (Time)
4 Rounds:
12 Barbell RDL 125/85#
6/6 SL Lateral box step ups (explosive with hip flexion at top) 16-20″
8/8 SA DB Push Press 50/35#
***30 sec rest b/t rounds
Performance
A. DB Split Squat
1 x [email protected] 50%
1 x 10 @75%
1 x reps to failure at 10RM weight, no more than 17 reps
1 x 10 at newly adjusted weight; use this weight for next week
***During rest: 3 x 1/1 RFE hip flexor stretch w/ 2-way reach
B. Metcon
4 Rounds:
12 Barbell RDL 45/25#
6/6 SL Lateral box step ups (explosive with hip flexion at top) 16-20″
8/8 SA DB Push Press 45/25#
***30 sec rest b/t rounds