(STE Program) Strength (1/4)

Find your 1RM = 1) Multiple the number of repetitions you can perform on an exercise to failure by 2.5, for example, a load you can lift 10 around 2) Subtract that number from 100 to determine the percentage of your 1RM 3) Divide the above number by 100 to get a decimal value 4) Divide the weight you lifted by the decimal value to get your estimated 1RM (Weight x Reps x 0.0333) + Weight Example 1: 250lb squat for 10 reps (250 x 10 x 0.0333) + 250 = 333 1RM

Exercises

Set 1: 3 rounds

Push-Ups

10 reps

Rest

10 seconds

Set 2: 1 round

Sit-Ups

10 reps

Squats

10 reps

Jog on the Spot

1 minute

Rest

2 minutes

Set 3: 3 rounds

Hang

30 seconds

Rest

30 seconds

Set 4: 5 rounds

Barbell Deadlifts

10 reps

Rest

1 min 30 secs

Set 5: 5 rounds

Cable Lat Pull Down

10 reps

Rest

1 min 30 secs

Set 6: 1 round

Overhead Presses

10 reps

Rest

1 min 30 secs

Set 7: 1 round

Marching in Place w/side arm stretch R

10 seconds

Marching in Place w/side arm stretch L

10 seconds

Sweep Up & Down

10 seconds

Standing Forward Bend

10 seconds

Right Triangle

10 seconds

Left Triangle

10 seconds

Outside Runners Lunges R

10 seconds

Outside Runners Lunges L

10 seconds

Pretzel R

10 seconds

Pretzel L

10 seconds

Child's Pose

10 seconds

Downward Facing Dog

10 seconds

Standing Chest Stretch

10 seconds

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