April 30, 2020

STRENGTH DAY!! Today we will get those hamstrings pinging, we’re going to do a deeply burny 3 movement superset. I want the superset to flow straight from one movement to the next, each movement is targeting slightly different muscle groups so it shouldn’t be a problem, you can have a minute rest between supersets if you really need it. The hammie walkouts are a new move for your, once these start your bum does not come into contact with the ground until you have finished, take small steps, we’re looking at 5-8 steps per leg, maintining that constant tension on your hamstrings and keeping the abs and bum squeezed. The Bulgarian split squat is historically everyone’s least favourite exercise, this should be done with however much weight you have to hand and can handle, these can be equally unpleaseant done unweighted if you just take 2 seconds on the descent, pause then explode from the bottom. Be warned this exercise can cause burning in places that just don’t make sense. Finally the lateral lunges, take you time on these, again I’d suggest 2 seconds on the descent, this will give you a good little stretch on the adductors, you may feel it on the inside of your knee, if this is the case focus intently on keeping both feet flat on the ground, you do not have to go ass to grass on this, as long as the shin of the bent leg is vertical I’m happy. These can also be done unweighted if you are worried about your flexibility, strength or you have an imjury of some kind, you may want to double the reps though.
Once the supersets are super finished we have a set of 55 overhead situps, any weight will do for this, ideally you will hold it in both hands, keep it over your head, try not to let it come in front of your face, at the top of the movement you should have your head all the way through, ears in line with your biceps. If you only have 1 light weight then you can do 35 reps right hand 35 reps left hand, more work for you just because I like you.