Trilateral Training (TRILAT)
Day 3: Hamstrings and Core
Weightlifting component: 15-20 mins
- exercise specific warmup (5 mins)
- Snatch Drills:
- 31312under
- 99.143,165,
- 187x6 rounds
Powerlifting component: 15 mins
- Sumo stance parallel box
- 45,95,145,195x3 (no belt)
- 245x6x2 EMOM (belt)
- leg curls 1x8 warmup
- SLDL, 95x6, 195x4x6 (EMOM)
Bodybuilding component: 15-20 mins
- leg curls,4x8
- single leg curls, 4x8 (each leg)
Cardio: 15-20 mins
- Speed walk, 1.5 miles