8/17 Quads, Chest

Happy Thursday! Week 5 of 12 week split [first week of second micro cycle] *12 weeks broken into 4 week micro cycles* Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. *our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.* Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here] Tap the ‘start now’ button to find the training day overview.