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May 26, 2020
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Sara Beckert Week 7
Posted On: Mar 05, 2020

Eccentric Building/ Negatives.

This type of movement is necessary for you to build overall strength

DAY 1:

Warm up for 8 mins of:
6 Push Ups

10 Air squats

20 Mountain climbers

THEN:

Single arm Bent over DB row heavy old on the contraction for 3 seconds and slowly for 5 seconds lower x 8 x 4

Overhead Plate Walking Lunges 30 total x 4 use about 20-25lbs

Push Ups slow and take about 5 seconds to lower and 1 second to push Up x 10 x 4

Plank Holds with a plate on your back 30 seconds x 4

Finish with:

20 burpee buy in followed by 15 minutes of:

3 Pull ups

6 Push Ups

12 Air squats

DAY 2:

CARDIO- warm up with an easy 1 mile walk

Run 2 minutes

Bike 2 mins

Row 2 mins

Jump Rope for 2 mins

Goal is to repeat for 20-30 minutes

DAY 3:

Warm up for 5 mins:

Cat/cow, bird dogs, Lunge complex

3 sets of 10:

Light forward raises

Side forward raises

Rear Delt Fly’s

THEN:

Bench press heavy x 5 x 5

  • Grab an old hose or rope and wrap a heavy kb or heavy dumbbell around it and side drags for 50m each side
  • Side plank hip raises up and down x 10 per side
  • KB swings x 30
  • Sand Bag holds for 60 seconds
  • Farmer carry grip walks for 50meters

  • Bear Crawls for 50 meters


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