Warm up
3 rounds
3 side to side lunge (each side) + 10 good mornings
3 rounds
12 DB Lunges (light weight) + 8 goblet Squats (light weight)
3 rounds
10 DB Lunges (moderate weight) + 8 goblet Squats (moderate weight)
Strength
Squats
3*12 (start light & work up to moderate weight)
3*6 (moderate to moderate heavy weight)
Barbell Back Step lunges
4*16 (155/115)(135/95)(115/65)
3 Rounds Superset
12 leg extensions + 12 DB goblet squats
Then take a :90 rest
Lateral leg raise on cables
4*8 (light/moderate)
Leg curls
4*10-12 (moderate heavy)
Calve raises on the plates
3*20 (light moderate weight)
Conditioning
3 rounds
2:00 sled push (max distance + :90 rest)
Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552
Free Online Self Defense Course - https://youtube.com/@gameface212?si=JAO0KEAVA8BvWi5R
Sample of Simulated attack - https://youtu.be/gLbpAHZ0CpE?si=T0z38B7tqHBhxhBd
Check out the SABRE brand for safety products - https://www.sabrered.com/?afmc=AJTUCKER&utm_campaign=AJTUCKER&utm_source=leaddyno&utm_medium=affiliate
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Book a Self Defense Live or Virtual by Emailing ajtuckersd@gmail.com
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