This is Fredy's only deadlift and barbell shoulder-press day each week. Hold the established loads while Cris records form, repetitions in reserve, and recovery.
Core circuit · 2 rounds
Core
Complete 12 lying leg raises, then hold a side plank for 20 seconds per side. Rest 45–60 seconds and repeat. 2 rounds.
2 sets x 12 reps
Keep the low back controlled, lower the legs without rushing, and shorten the range if the back lifts.
2 sets x 20 sec each side
Keep the body straight and end the hold before the hips drop.
Landing and lateral skill
2 sets x 3 reps
Full reset between reps
Drop into the landing position, stay balanced, and hold before resetting.
2 sets x 3 each direction
Full reset between reps
Use a low center marker. Hop sideways, stick the landing, and stop if control changes.
Strength and full-body work
2 sets x 6 reps · 95 lb
2 min rest
Set up the same way every repetition. Hold 95 pounds while Cris confirms form and recovery.
Superset A
Complete the Barbell Shoulder Press, then the Underhand Pulldown. Rest 90 seconds and repeat. 3 rounds.
3 sets x 8 reps · 60 lb
Stand tall, keep the ribs controlled, and press without turning the repetition into a grind.
3 sets x 10 reps · 80 lb
Pull the elbows down and control the return without leaning back.
2 sets x 8 reps each side · load to establish
60–90s rest
Use a low box or bench. Plant the whole foot, drive through the working leg, and step down under control.
Superset B
Complete the DB Curls, then the DB Lateral Raises. Rest 60–90 seconds and repeat. 3 rounds.
3 sets x 12 reps · 15 lb each
Keep the elbows still and lower every repetition under control.
3 sets x 15 reps · 5 lb each
Raise with control and end the set before swinging begins.
2 sets x 20 sec each side · load to establish
60s rest
Hold one kettlebell at your side. Walk tall without leaning, then switch sides after each set.
