4d • General discussion
Workout W Me
LIFT 2:
hypertrophy
rest - at least 3:00
tempo - control down, fast up
*means each side
warm-up (light 8-10 minutes of desired movement)
dumbbell single leg squat (4x6)* 35lbs
dumbbell lawnmower row (4x6)* 35lbs
banded rotations (4x10)*
(2) dumbbell rdl (4x6) 55lbs
landmine single arm overhead press (4x6)* 10lbs on bar… should be tougher than 1/2 kneeling because that requires stability
supine banded single leg hip flexion (4x8/:30)* first round is the 8 reps, next round is the :30 hold, repeat… use a band that is challenging but doable
finisher: stairmaster (5:00) consistent tough pace
ENJOY
1
0 comments
Workout W Me
powered by
skool.com/simplicityco-movement-7997
Direct access to Alondra ✨ Weekly workouts, wellness tips, event discounts, girls meetups & exclusive wellness + beauty perks 🤍
Suggested communities
Powered by