Today, we are going through the full weight lifting routine of Sam Parsons that he uses to stay injury free as a professional runner and German national record holder. Hope you guys learned a lot from this video. Don't be afraid to roast Sam in the comments below. Also, which lift is your favorite?
Intro: 0:000:39
Warmup: 0:391:17
Exercise 1: 3x4 Light Squats 1:171:30
Exercise 2: 3x6 Calf Raises 1:301:53
Exercise 3: 3x10 plus 3x10 each leg Rebounding Calf Raises 1:532:10
Exercise 4: 3x5 each leg Bulgarian Split Squats 2:102:33
Exercise 5: 2x10 each leg Lateral Lunges 2:332:50
Exercise 6: 3x5 each leg Step Ups 2:502:57
Exercise 7: 3x5 each leg "The Parsons" 2:573:29
Exercise 8: 2x10 Hamstring Eccentrics plus Marches 3:294:09
Exercise 9: 3x10 Eccentric Calf Loads 4:094:38
Exercise 10: 15 each side Copenhagen Planks 4:385:00
Exercise 11: 2x5 each leg Hamstring Isometric Holds 5:005:43
Exercise 12: 2x10 each arm Balanced Dumbbell Rows 5:435:52
Exercise 13: 2x10 each arm Dumbbell Press Ups 5:526:05
Exercise 14: Jumps 6:056:47
10 Pack Abs with Sam Parsons 6:486:56
Exercise 15: 2x5 In & Out plus Stir The Pot 6:567:28
Exercise 16: 15 each side Weighted Side Plank 7:287:52
Exercise 17: 10 each Shoulder Taps 7:528:14
Exercise 18: 2x10 Leg Lifts 8:148:33
Exercise 19: 10 each Bird Dogs 8:338:45
Exercise 20: 10 each Dead Bugs 8:459:09
Outro: 9:099:57