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ZeroRM Contrast Training Hotel Workout

Warmup - Rower 10 min

Full body contrast
Power
1a) Press: pushup zero rm 90 degree: 3x5 seconds
1b) explosive pushup: 3x5

2a) squat: Blet Squat zero rm 45 degree squat: 3x5 seconds
2b) squat jump with knee tuck: 3x3

3a) pull: single arm row zero rm: 3x5 seconds
3b) cable lawnmower row: 3x5 each

4a) hinge: mid thigh zero rm pull: 3x5 seconds
4b) cable high pull: 3x3 each

5a) rotation: gable grip iso rotation: 3x5 seconds
5b) cable lift: 3x5 each

6a) SL glute bridge with Hip Flexion hold: 3x5 seconds each
6b) SL glute bridge rapid knee drive: 3x8 each


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★☆★ CONNECT WITH Phil ON SOCIAL MEDIA ★☆★
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Thanks everyone!

Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).

Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!

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