Stephan Contratti

Training vom 21.05.23

glutes and no cardio, just weightlifting

Warm Up

3 rounds „world greatest stretch“ rotine

glutes on fire

3 rounds of

10 clemshells with mini band

10 abduktoren leg raises with mini band

10 glutes bridges on box

do not forget to do the exercises on both sides 🙂

Technique Warm Up Hang Clean

PVC Pipe or empty BB

Part1

Hang Clean @60-70%

3×3 reps with stop at high hang

rest 45 sec between sets

Find your perfect form RM

work your way up to a heavy hang clean with perfect form

TC: 12min

Part 2

Back Squats

10×2 reps @60-75% of your 1RM

Finisher:

Plank and Chinese Plank

5 rounds weighted @ ALAFA (as long as form allows)

max 5x 90sex

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