Please critique this routine.
I tried to design a routine that fixes my calf, ankle, shin, hamstring and lower back inflexibilities. I cannot perform a squat with good form without my heels coming off the ground, and my hamstring weakness has been a big problem for a long time.
I would consider myself a ‘computer guy’ with poor posture and flexibility, but I also want to develop strength.
Monday, Wednesday, Friday
-Run less than or equal to 3 miles barefoot on grass
-Stretch and do light work like supine bridges and ab work
3x5 box front-squats
3x15 Step Ups
3x20 Glute Ham Raises
3x20 Reverse Hypers
3x30 Romanian Deadlifts
3x20 Russian Twists
3x Stomach Vacuums
3x20 Calf Raise
3x20 Reverse Calf Raise
(everything done with 0 or low weight, a focus on form)
3x5 box front squats
3x5 bench press
3x5 military press
3x5 bentover rows
REST all day Sunday
Am I doing too little upper body work and too much lower body work? Is it wrong to do bench and shoulder work on the same day?
Could I do the Tues/Sat routine 3 times a week and absorb Thursday’s excercises into it?
Is this overtraining considering I already box 6 days a week?