gym

2021-11-24 – Intro Stength

1. Squats
   1. Hold weight 10-20lb in front of chest
   2. Raise heels on kettle handles or similar
   3. Reps of 10
2. Overhead press both arms
   1. Kettle resting on back of wrists
   2. Press up into raised shoulders aside ears
3. Deadlift
   1. 20-40 lbs on bar
   2. Wide sumo stance with hands between knees
   3. Flat back
   4. Straighten legs first bringing bar to front or above of knee
   5. Then straighten waist bend to finish lift
   6. Reverse
4. Bent over Row
   1. Straight back
   2. Bent knees
   3. Forward bend to 90 degrees
   4. Pull both arms up and back with weight to side of hip
5. Forward bend ham stretch with weight
   1. Hold a kettle in palm of hands
   2. Rounded back forward bend to find ham
6. Wall knee over toe ham stetch
7. Sets 3×6 Each Side
   1. Reverse Lunge
   2. Bent over row
   3. Deadlift
   4. Overhead Press