For the next three weeks, your goal is very simple: to get strong. Work with 85-95% of your one-rep max, keep the reps low and perform this workout three times a week. Training like an athlete means toughing it out
01 TRAP- BAR DEADLIFT 5 SETS OF 5 REPS
Standing inside the trap-bar (also known as a hex-bar), bend at the hips and grab the bar with your palms facing in, arms straight ( A). Keep your back flat and stand up by driving your hips forward ( B) – this will build strength in your legs. Hold for one count, then lower. Move on with no rest.
02 PALLOF PRESS 5 SETS OF 8 REPS
Fix a resistance band to a pole, stand side on and take a large step away, holding the band at your chest. Press your arms straight in front of your body to feel the tension in your obliques ( A). Hold, then slowly return the band to your chest ( B). Rest two minutes before going back to the deadlifts.