#rntsquat — Public Fediverse posts

Today's #Workout - Strength training upper body week 1 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 20 deadbugs
- 3 ATG squats 3" pause e/s
- 20 glute bridge march steps
- 2 rounds
- 10 box step ups
- 10 banded goblet squats

Plyometrics: 10 rounds
- 1 seated box jump (30 cm)

Hip thrust: 10 rounds, E2MOM
- 3 hip thrusts
- go up in weight: 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 kg

Single leg work: 4 rounds
- 8 RNT split squat (body weight) e/s
- 2 min rest

Cool down
- Foam roll: back, quads, calves
- 500 m walk (to pick up the car that was charged)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #HipThrust #RNTSquat #SeatedBoxJump

Today's #Workout - Strength training lower body week 5 - day 5

Warm up:
- 1 km walk
- 2 rounds
- 4 ATG squats 3" pause e/s
- 10m banded lateral walk e/s
- 2 rounds
- 10 overhead deadbugs (5 kg plate)
- 8 kettlebell taters (10 kg KB)
- 3 single leg wall ball around the worlds (5 kg ball)

Sumo deadlift
- Warm up: 5x 35kg, 5x 45 kg, 5x 55 kg
- Work: 5x 5 @80% of 5 rep max = 5x 5 at 58 kg

Arm pump: 5x5 dumbbell bench press
- Round 1: 8 kg
- Round 2 & 3: 9 kg
- Round 4 & 5: 10 kg

Single leg work: 3 rounds
- 8 RNT split squat e/s, 2x 8kg DB + 15 kg resistance band

Tibialis raises: 2 rounds
- 10 raises with 4 kg KB, e/s

Cool down
- lacrosse ball: pecs, lats, hamstrings, glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #SumoDeadlift #RNTSquat #DBBenchPress