Dense ROKP
5 minutes continuous without stopping.
5 minutes continuous without stopping.
10 x 10 per side in 20 minutes
5 sets of: Nordic 3-5 reps, Reverse Nordic 10-20 reps L1, or 5-10 reps L2-3
3 x 10
3 x 60 seconds or 20 reps per side
3 x 10 per side if using back extension, or 20 per side if using bench
5 x 6-10 each (get 10: go up, get 6 or less: go down, get 7-9: stay the same)
5 minutes continuous without stopping.
As little as 3 sets of 10 per side work great, but to correct weak ankle extension the goal is 10 sets of 10 per side, no breaks! Preferably Seated on Wednesday and Standing on Friday
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
10 x 5 per side in 20 minutes!
3 x 60 seconds or 20 reps per side
3 x 30-60 seconds or 10-20 reps
5 x 6-10 each (get 10: go up, get 6 or less: go down, get 7-9: stay the same!)
5 minutes continuous without stopping.
As little as 3 sets of 10 per side work great, but to correct weak ankle extension the goal is 10 sets of 10 per side, no breaks! Preferably Seated on Wednesday and Standing on Friday
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
10 x 10 in 10 minutes!
5 x 10 reps