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Train with me: Are you a trainer? Grow your business with me ⬇️ Dynamic Warm Ups Downward Dog to Spiderman Lunge x 5/side Squat to Stand x 8 Thai Sit to Shinbox Switch x 4/side High Knees x 15 seconds Squat Jumps x 15 second Skater Jumps x 15 second Block 1 - 10 mins of Density Trap Bar Deadlift (or other deadlift variation) x 4 Squat Jumps x 5 Alternating DB Bench Press x 6/side Block 2 - 8 mins DB Goblet Position Reverse Lunge x 8/side 1 Arm Cable Row x 10/side DB Curls x 8 Optional Finisher (if you have time): 100 KB Swings as fast as possible Training session notes: This training session is fast and furious an gets you both strength and power training in the first block, followed by a lot of volume in the second muscle building block. It’s one I’ve often used myself or with my clients when I’m short on time but want a great workout and stimulus. After you finish your dynamic warm ups, you’ll put a timer on and start your 10-minute strength and power block, use the first couple of sets as “ramp up” sets before getting to a challenging weight. For example, let’s say you can trap bar deadlift 315 x 4 as working sets and do 2 x 60 lbs for alternating DB Bench Press, your sets may go like this: Set 1: Trap bar deadlift x 185 x 4, alternating DB Bench Press 2 x 35 lbs x 6/side Set 2: Trap bar deadlift x 245 x 4, alternating DB Bench Press 2 x 50 lbs x 6/side Set 3: Start getting your most challenging sets in…. This format should allow you to get around 3 challenging sets in the 10-minute period, including the squat jumps every time (which you should get after and try to jump as high as you can on). Rest 3-4 minutes, the go to the second density block where your main goal is to get as much volume in with quality form in the allotted 8 mins. You should use a weight that you can get 10-12 reps in with for the exercises but you’ll be getting 8-10 reps. In this block you’re minimizing the rest and moving from one exercise to the next. If you cannot get the prescribed amount of reps in because of fatigue, continue with the density block and drop the amount of reps you’re doing (for example, you can’t get 8 reps on the DB Curls anymore, drop it to 6, but keep going through the sequence of exercises until the time is up). 🔔 Don't forget to LIKE, SHARE, and SUBSCRIBE for more valuable content! Also check out my Athlete For Life program ⬇️ 8 Weeks to A Healthier You ⬇️ 📲 Connect with Luka: Instagram: Ways to work w/ me👇🏼 🏀 About Luka: Luka is a former professional basketball player turned fitness coach who has dedicated his life to transforming lives through training. With over 15 years of coaching experience, Luka has worked with clients ranging from elite athletes to everyday people looking to improve their physical and mental performance. He is the founder and co-owner of Vigor Ground Fitness in Renton, WA. #plyometrics #gymowner
