Bell House Fitness – Lifting
5 sets for load:
12 front rack walking lunges
– Rest 2:00 between sets
Warm-up (No Measure)
This week is a sort of de-load/ mix-up week between cycles. Expect to see different takes on classic lifts to help the body recover while still introducing new stimuli.
Take the bar from the floor. Perform 12 total walking lunges, alternating each leg (so 6 reps/leg by the end).
Start at a light-to-moderate load that feels easy for 12. Build from there in small-to-moderate jumps up to a heavy set of 12 reps.
20 walking lunge steps for max distance
10 single-leg RDLs/leg (unweighted)
10 alternating scorpion stretches
5 dive bomber push-ups
10 front rack walking lunges (35/45 lb)
8 front rack walking lunges (light load)
8 front rack walking lunges (add 10-20 lb/side)
6 front rack walking lunges (add 10-20 lb/side)
– Use this weight for your first set.
ACCESSORY – I
10 strict toes-to-bars
15 GHD sit-ups
:30 weighted hip-extension hold
– Rest as needed between movements.