JOHN MEADOWS
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IFBB Pro, Ivana touches on some nutrition basics to help you get your nutrition on point for the new year!
Weighted Hip Bridge, Single Leg Hip Bridge, Fire Hydrants, Kickbacks and Bulgarian Spilt Squats are all variations you can do! Remember form is everything!
This is a great movement if you have decent flexibility in your Achilles. If not, put a 5lb plate under each heel this Will allow greater ankle mobility and you’ll be able to preform the movement more effectively.
Hamstring Rollers on a foam roller Home Workout
Chest training 6 days out. Keeping the weight ‘heavy’ and intensity high.
3 weeks out hitting some legs. Keeping it as intense as possible whilst maintaining a reasonable load.
4 Weeks Out, Chest and Shoulder Day!