Dratel day 1: Strong legs and loot

Equipment: Weighted items, elevated surface
Format: Tricks for the suggested representative/time. Circuit with the drop set as written. Circuit a 2-mow for 3 rounds. Perform finisher as described for 1 round.

How to set the drop: When you arrive on the drop set, add a bonus transition set alternatively to more calibrate your early weight. Round 1 of the drop set is your heaviest amount, so working at the bottom of the representative limit. Once you reach the top of your representative, set your weight separate and grab a set that is 20-30% light, and can perform many representatives to relax very little for your second set. Once you complete the second set, do not relax and grab a set of weight that is 20–30% lighter than the previous set and performs more and more representative for the third set as much as possible.

Circuit 1:

Forward lungs (8-12 each side)

• Start the long, core hanging, and legs standing at the hip distance, holding weighted objects by your sides or on your shoulders.
• Put your right leg forward, maintain an honest posture and hanging core, bending the knees to 90 degrees.
• Drive through the front heel to bring your right leg back from your left side.
• During the lungs, keep your front knee on your ankles and with your large toe, and to maintain the hip distance legs.
• Repeat this side for your maximum representative and then switch to the sides and match those representatives.
• MOD: Do this exercise without weighted items.

Hip thrusts (8-12)

• Sit yourself on the mat in front of your bench (or couch/chair/otoman) and place a weighted item on your hip crease.
• Press yourself with your elbow and legs to give a position to your back against the high surface; The surface edge should be based on your shoulder blade. Your knees should be aligned with legs applied on the mat above your ankles.
• Drive your hips and weighted objects through your heel and your heel to raise your hips, squeezing your glutes, keep an eye on the knees to suit the toes.
• Wait here for a moment and then drop your hips back towards the mat with control and repeat for your maximum representative.

Forward lungs (8-12 each side)

Drop set: hip thrusts (8-12 infection set) (6-10, immortal, immortal)

Forward lungs (6-10)

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Circuit 2:

Squats (8-12)

• Start standing with your feet about the hip distance, the core hangs and holding a weighted object in each hand.
• Handle your core and send back your hips, keep your chest long (not bend forward), return the weight in your heels and keep an eye on the knees to suit your toes.
• Drive through your heels, squeeze your glutes to return to stand.
• Repeat for your maximum representative.
• MOD: Complete this practice only with bodyweight and/or use an elevated surface behind you as you squat to guide your form.

The calf arises (8-12 each side)

• Stand with the distance of the hip of your feet, the core hanging, the chest up, the shoulder back and down (as they were against a wall), and on your shoulders in each hand or on your shoulders or by your sides.
• Raise your heels from the mat as much as you can with control, then slowly lower them back down (keep in mind that you are not tilting from your weight to the side or forward).
• Repeat for your maximum representative.
• MOD: Do this exercise without weighted items.