Rack Pulls- (set the pins in the squat rack just below your knees) start light and add weight each set (try adding 20 lbs. each time) Work up to a Max Effort 5 reps. This is an all out set, everything you have for five reps. Use a weight belt and use good belly pressure and keep your back tight, NO JERKING!
Single Leg Db Stiff Leg Deads- 3x6 First set is light and then add weight for the next set. The last set should be heavy.
Side Bends- 3x15
Db Shrugs- 4x15
Abs- Hanging Knees to Chest- 30 reps, Toe Touches- 30, Denise Austin Hip Ups- 30
Lots of work, Have Fun!
Coach Phipps
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