Best Pre Workout Stack

Nothing has worked better for me the combination of the above pre workout supps. Altogether they should run you about £90/$120 and should last 2-3 months. Here’s what they do and how to dose:

Creatine – 5g – increases ATP (energy) production in the muscles and increase sarcoplasmic activity in the muscle

Beta-alanine – 4g – increases absorption of creatine and delays muscular fatigue

Citrulline Malate – 6g – increases nitric oxide that is readily available for the muscles and decreases DOMS

BCAAs – 5g – muscle repair 

Coconut oil – 1 tsp – promotes fat loss, decreases lactic acid build up and spares glycogen (energy stores in muscles)

Espresso – energy & focus

Single Arm Racked KB Reverse Crossover Lunges

Single Arm Racked KB Reverse Crossover Lunges

Main Muscles: Gluteus Medius, Gluteus Maximus, Hamstrings

Key Points:

– Hold the KB in a racked position

– Keep your chest high, back straight and core tight

– While keeping your shoulders as square as possible, twist your hips to perform a “curtsy” movement

– Give your back knee plenty of room to bend under the front

– Tap your knee to the floor with resting and push through the heel to drive yourself upwards
Single Leg Hip Thrusters

Single Leg Hip Thrusters

Main Muscles: Gluteus Maximus & Hamstrings

Key Points:
– Rest the bar across your pelvis
– Keep the back of your shoulders on the floor
– Extend the nonworking leg out and keep it off of the floor
– Drive your heel through the floor and push your hips as high as possible
Double Sit-Up Toss

Double Sit-Up Toss

Main Muscles: Rectus Abdominis, Transverse Abdominis

Key Points:
– Try to get the balance between your upper and lower body through your center of gravity
– Hold the medicine ball in front of your chest with both hands
– Keep your chest high and core tight
– Simultaneously lift your knees towards your chest while performing a sit-up
– Toss the ball towards the ceiling while keeping your feet off the floor
– Catch and repeat
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