@nikkimcdonald_ crushing her workout today. Always brings her A game, Here are some highlights!
1) Neural Grip Chin-ups 4 sets of 8,5,5,4 reps
This is one of the best chin-up/pull up varations. Pulling from this varation allows you to increase the stress on the lats.
Ideally I would like her hips to be flexed more but that is something that will improve over time.
Cues include driving the elbows down, flex the hips and squeeze the blue pad.
2) Renegade Row 3 sets 6 per side 25lbs
Start with a wide base and try your hardest not to rotate the hips. (She is In the video a little bit but we completed this exercise towards the end of a tough workout)
This is a great exercise for the core and it involves a rowing motion as an added bonus.
3) Hamstring Curl (1 leg) 2 sets of 8 2 leg 2 sets of 4 1 leg
Keep hips high, then extend knees
4) Loaded Broad Jumps/Broad Jumps
4 sets (3 loaded,3 unloaded)
One of the best exercises to increase power. Do 3 loaded reps which allows you to predominately use your Lowerbody then 3 unloaded reps.
On a side note @jen.romeroo you got some competition for the strongest 15-16 year old female athletes that I train.
#hamont #fitpro #female #futbol #gym #soccer #hockey #ncaa #mls #bpl #speed #athletics #fitfam #strongwoman #elite #strengthandconditioning