Apex Performance Training LLC – APEX Performance Training
Superset A.
Both of these exercises are done as a SUPERSET. With both being a main focus rather than just one. Lower Body. Quads and Glute.
Rest 1-2 minutes after each set of SUPERSET A.
Back Squat (3×10 + 1xFailure)
3 sets, 10 reps
-RPE 8
Then,
1 set to failure using same weight. Goal is to achieve maximum muscle recruitment to finish off lower body. Aim to do more than 10 reps.
Control the eccentric, with an explosive concentric. Do no bounce out of the hole.
Deficit Reverse Lunge (3×10/10)
Use Single Dumbbell in Suitcase, Contralateral to working leg.
3 sets, 10 reps each side
-RPE 9
Superset B.
Upper Body. Shoulders. These exercises are done as a SUPERSET.
Rest 1-2 minutes after each set of SUPERSET B.
Seated Shoulder Press (3×10)
3 sets, 10 reps
-RPE 8-9
Arms go down to 90 degrees then extend fully overhead.
Shoulder Dumbbell Lateral Raises (3×15)
3 sets, 15 reps
-RPE 9
Skill/Accessory
Banded Tricep Pulldown (3×15)
3 sets, 15 reps
-RPE 8
-Rest 1 minute between sets