Part A and B repeat week to week. Track these metrics
All sets should have minimal pause/rest at the top of the rep
Tempo should be controlled and consistent
A. DB RDL
3 x 12-18
B. Front Squats
3 x 12-18
C. Choose from TWO OPTIONS below
(in case you feel too awkward doing the first movement in public)
Option #1
Sumo “ROM” Squat + Stripper Deadlift
3-4 sets of 10-15 Reps
Start with first set at top of rep range (light) and add weight each set as you work towards a challenging set near the lower end of rep range (heavier)
Option #2
Alternate Movements x 2 sets each:
Sumo “Range of Motion” Squats OR Hip Belt Squats x 12-15 Reps
Rest 1-2 min
DB Weighted Hip Extensions x 12-15 Reps
Rest 1-2 min
D. 2 Rounds:
Keep weights light and movement continuous
16-20 Reps Back-Rack Reverse Lunges (alternating)
Immediately into…
AMRAP 30 seconds Bicycle Crunches (controlled tempo)
Rest 1 min
16-20 Reps Lateral Box Step-overs (BW only)
AMRAP 30 seconds Bicycle Crunches (controlled tempo)
Rest 2-3 min between rounds
E. Weighted Hanging Knee Raises
Reps 15-12-9 (increasing weight)
To reply you need to sign in.