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Staple Uppers + Core

Morning Walk

Strength Program - Posterior Chain (Day 3)

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Stretching
Set 1: 13min 7s

Romanian Deadlift (Barbell)
Set 1: 30 kg x 10 
Set 2: 50 kg x 8 
Set 3: 50 kg x 8 
Set 4: 50 kg x 8 

Cable Crunch
Set 1: 40 kg x 15 
Set 2: 40 kg x 15 
Set 3: 40 kg x 15 
Set 4: 40 kg x 15 

Bent Over Row (Dumbbell)
Set 1: 25 kg x 8 
Set 2: 25 kg x 8 
Set 3: 30 kg x 8 

Push Up
Set 1: 10 reps 
Set 2: 10 reps 
Set 3: 10 reps 

Reverse Lunge
"Using the Amith machine rack"
Set 1: 8 reps 
Set 2: 8 reps 

Ab Wheel
Set 1: 6 reps 
Set 2: 6 reps 

Face Pull
Set 1: 15 kg x 10 
Set 2: 17.5 kg x 8 
Set 3: 18.75 kg x 10 


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Nathan Spillane (TQ)

Strength Program - Posterior Chain (Day 3)

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Morning Ride

Staple Uppers + Core

Morning Walk

Strength Program - Posterior Chain (Day 3)

Morning Ride

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