W4/D1 Lower (strength) + LIC

For your main strength exercise (Deadlift), make sure to perform 2-3 warm-up sets before going into your first work set. WORKOUT ONE: Strength training 🕒 50 mins -Barbell deadlift, 80% x 4-6 reps, 70% x 6-8 reps, 60% x 8-12 reps -Dumbbell heels raised goblet squat 4 x 6-10 -Barbell hip bridge 4 x 6-10 (3sec pause at top) -Single leg calf raises 3 x 8-15 -Tibialis raises 3 x 15-20 -Med ball slams 3 x 15-20 WORKOUT TWO: LIC 🕒 20-40 mins *Choose from any of the following: -Row -Swimming -Stationary bike -Stairmaster EQUIPMENT REQUIRED: Bench, barbell, dumbbell, weight plates, med ball