The Factory Strength and Conditioning – Strength & Conditioning
Barbell Front Rack Step Ups (No Measure)
4 Sets:
10 reps (5/leg) (24/20″)
@ RPE 6-7-8-9
*Superset with Heel Elevated Goblet Squats! Increasing DB weight as able based off feel & difficulty level for YOU
Heel Elevated Goblet Squat (No Measure)
Stand on 2-4″ deficit (a 10-20kg plate)
This exercise is meant to isolate/work the quads!
4 Sets:
10 reps (stand on 10-20kg plate)
@ RPE 6-7-8-9
*Superset with BB Front Rack Step Ups! Increasing DB weight as able based off feel & difficulty level for YOU
Dumbbell Bench Press (No Measure)
4 Sets:
10 reps (moderate-heavy)
*Superset with DB Chinese Rows! Increasing DB weight as able…should feel like you have 2-3 reps left in the tank every set. Should NOT be failing reps.
Dumbbell Chinese Rows (No Measure)
Chest supported on a bench. Bench elevated on boxes or plates.
4 Sets:
10 reps (mod-heavy)
*Superset with DB Bench Press! Increasing DB weight as able…should feel like you have 2-3 reps left in the tank every set. Should NOT be failing reps.
Chinese Planks + Sled Sprints (No Measure)
3-4 Sets:
:30s Face Up Chinese Plank
Directly into…
100ft Sled Push (Sprint)
*1:00 rest between sets
Light-Mod Sled Weight
100ft = 1x down/back turf
Face Up Chinese Plank Video:https://www.youtube.com/watch?v=vDfLT_0IPL8
