Logged session

Accessory Day (w4) (mar 2)

Jonathan Makarski

general150 min

Skipped glute extensions, only did 2 sets for last half of workout (came from basketball game)

Duration

150 min

Movements

Sets

Volume

26,640 lbs

7 people completed this session

Part of a sequence

The Receiver Sequence (4 Week) · Week 1, Day 1

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Movements

Single Leg Rapid Steps

Set 1

weight

50 lbs

reps

Set 2

weight

50 lbs

reps

Set 3

weight

50 lbs

reps

Single Leg Weighted Drops

Set 4

weight

50 lbs

reps

Set 5

weight

50 lbs

reps

Set 6

weight

50 lbs

reps

Pistol Squat

Set 7

weight

50 lbs

reps

Set 8

weight

50 lbs

reps

Set 9

weight

50 lbs

reps

Shrug

Set 10

weight

275 lbs

reps

Set 11

weight

275 lbs

reps

Set 12

weight

275 lbs

reps

Bent Arm Leg Raises

Set 13

reps

Set 14

reps

Set 15

reps

Split And Rotate

Set 16

weight

50 lbs

reps

Set 17

weight

50 lbs

reps

Set 18

weight

50 lbs

reps

Other sessions in this sequence

Field Session 1

Week 1 · Day 1

Field Session 3

Week 1 · Day 2

Shoulders & Arms (optional)

Week 1 · Day 3

Upper Body 1

Week 1 · Day 4

Lower Body 1

Week 1 · Day 5

Upper Body 1

Week 1 · Day 6

Shoulders & Arms (optional)

Week 1 · Day 7

Upper Body 2

Week 1 · Day 8

Field Session 1

Week 1 · Day 9

Lower Body 1

Week 1 · Day 10

Created by

Jonathan Makarski

@jonathanmakarski

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