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Grey-1

Knee dominate

Single arm overhead
BW squat

Sets

Reps

Tempo

3

6

15 second bottom hold.

3 repetitions a side.

Notes:

Sets 1

Sets 2

Sets 3

Hip dominate

2 Leg glute bridge

Sets

Reps

Tempo

3

5

15 second eleveted hip hold.

Notes:

Sets 1

Sets 2

Sets 3

Horizontal push

Hands elevated pushup

Sets

Reps

Tempo

3

5

15 second bottom hold.

Notes:

Sets 1

Sets 2

Sets 3

Horizontal pull

Prone "Y"

Sets

Reps

Tempo

3

10

2 second elevated hold.

Notes:

Sets 1

Sets 2

Sets 3

Pillar

Plank

Sets

Reps

Tempo

3

1

20 second hold.

From elbows.

Notes:

Sets 1

Sets 2

Sets 3

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