1// ZERCHER SQUAT SETS 5 REPS 5 REST 2MIN TEMPO 2010
Hold a barbell in the crook of your arms, with your hands close to your chest and your chest up so you don’t tip forwards. With feet shoulder-width apart, lower into a squat, keeping your knees wide apart, then drive through your heels to stand.
BENT-OVER ROW SETS 4 REPS 8 REST 0SEC TEMPO 2010 3// SETS 3 REPS MAX REST 2MINN TEMPO 20100
Hold a chin-in-up bar with a shoulder-width underhand grip. Brace your core and pull up until l your chin is over the bar, r, keeping your our elbows tucked cked in. Lower under control.
5// BAND PALLOF PRESS SETS 4 TIME 30SEC EACH SIDE REST 1MIN TEMPO 1212
Attach a resistance band to a piece of equipment at chest height and stand perpendicular to it so it’s fully extended. The further awayay yoyou stand to where it’s attached, the harder you’ll have to work. Keep yourur core tight to resist rotating and straightenaighten your arms, pause, then bringng your hands back to your chest.
STRENGTH & POWER