North Coast Miller
Level 9 Valued Member
Did the paddles as a cluster set. Not sure why, but have used these in the past and didn't appreciate how they worked for me. A good way to manage heavier loads that are difficult to tweak.
Included video of the rear delt pull I use as a filler - normally two sets done between stretching. Normally I just do triceps but am expanding the program.
Warmup Jump rope 5 minutes
Good Mornings 70lb x20
Flags 55lbs x10
Good Mornings 100lb x15
Flags 55lbs x7
Good Mornings 100lb x20
Flags 55lbs R/P x10/4
Sissy Squat 55lbs x10
Paddles 70lb cluster x4/4/4
Sissy Squat 55lbs x10
Paddles 70lb cluster x4/4/4
Sissy Squat 55lbs x10
Cossack stretch
Lizard stretch
Rear delt row 50lbs x12
Seated rotational stretch
Hamstring stretch
Rear delt row 50lbs x12
Included video of the rear delt pull I use as a filler - normally two sets done between stretching. Normally I just do triceps but am expanding the program.
Warmup Jump rope 5 minutes
Good Mornings 70lb x20
Flags 55lbs x10
Good Mornings 100lb x15
Flags 55lbs x7
Good Mornings 100lb x20
Flags 55lbs R/P x10/4
Sissy Squat 55lbs x10
Paddles 70lb cluster x4/4/4
Sissy Squat 55lbs x10
Paddles 70lb cluster x4/4/4
Sissy Squat 55lbs x10
Cossack stretch
Lizard stretch
Rear delt row 50lbs x12
Seated rotational stretch
Hamstring stretch
Rear delt row 50lbs x12