02 dense strength
Dense¶
I believe 12 weeks of Dense can create a different foundation for the rest of your life.
Lower Body Session 1: Mon¶
- Sled (5 min)
- Ankle Flexors (3 sets, 20 reps)
- Knee Flexors (3 sets, 5 reps)
- Hip Flexors (3 sets, 20 reps)
- Poliquin Step Up (10 sets, 10 reps per min)
- Couch Stretch (2 sets, 30 sec)
Hips & Upper Body Session: Tue¶
- DB External Rotator (3 sets, 15 reps)
- Pullover (3 sets, 10 reps)
- Trap-3 Raise (3 sets, 5 reps)
- Incline Pigeon Pose (3 sets, 30 seconds)
- Dumbbell Seated Goodmorning (3 sets, 20 reps)
Lower Body Session 2: Thu¶
- Sled (5 min)
- Ankle Flexors (3 sets, 20 reps)
- Knee Flexors (3 sets, 5 reps)
- Hip Flexors (3 sets, 20 reps)
- ATG Split Squat (10 sets, 5 reps per min)
- Couch Stretch (2 sets, 30 sec)
Hips & Upper Body Session 2: Fri¶
- One-Arm Scott Zottman Curl (3 sets, 5 reps)
- Inline Powel Raise (3 sets, 10 reps)
- ATG Incline Dumbbell Press (3 sets, 15 reps)
- Inline Pigeon Pose (3 sets, 30 sec)
- Back Extension (3 sets, 20 reps)