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Anonymous
>>438205
At the most, the joint mobility exercises will each get 5 reps, usually around 3 reps. Squat warm-up progressions you should already be doing. L-sit pull-ups I only do 10-15 depending on how I'm feeling, back extensions get 7 hard contractions, dips are 15 reps, GHRs I use a 45 lb plate for 3-10 reps depending on how I"m feeling, vertical jumps help you explode the wiegth up for the squat worksets, and the warrior lunge stretch really makes you squat a lot more. The warm-up sets (all of them) get little to no rests (except the time it takes to change the plates or move to another station), but the work sets get at least 5 minutes rest. So I'm plenty rested for strength development. Cooldown is just usually reverse hyperextensions for a few reps and around 10 air squats. Sometimes I don't stretch if i'm feeling lazy.
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