Tuesday 08 March 2022

Workout Plan: Strength Showdown

Purpose: To test and improve lower body and upper body pulling strength, focusing on the back squat and strict pull-ups, while incorporating dynamic warm-up exercises for mobility and activation.

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 5 IYTs
  • 10 shoulder taps
  • 5 scalp retractions
  • 10 kettlebell bicep curls

Test Week 7

Part A: 1RM Back Squat

  • Measure: For Weight

Part B: Max Strict Pull-Ups

  • Measure: Repetitions (Maximum number of unbroken Strict Pull-Ups)

Muscle Groups:

  • Lower body muscles: Back squats target the major muscles in the lower body, such as the quadriceps, hamstrings, glutes, and calves, helping to build and strengthen the legs and hips.
  • Upper body pulling muscles: Strict pull-ups focus on building and strengthening the latissimus dorsi, rhomboids, and biceps, as well as engaging the core for stability.
  • Shoulders: IYTs and shoulder taps work the deltoids and help improve shoulder stability and posture.
  • Scapular stability: Scap retractions promote scapular stability and upper back strength.
  • Biceps: Kettlebell bicep curls focus on building and strengthening the biceps.
  • Core muscles: Strict pull-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan aims to test and improve lower body and upper body pulling strength, focusing on the back squat and strict pull-ups. The combination of strength testing and dynamic warm-up exercises ensures a well-rounded workout that targets multiple muscle groups, allowing participants to measure their progress in strength and stability.

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