A1
Notes:Romanian Deadlift
8/6/4/8/6/4 - Wave Load. Complete Rest (3 minutes) Aim to use a challenging weight and increase it across the first 3 sets. Then go slightly heavier for the second 3 sets. For example Wave 1 Set 1 - 100kg x 8 reps Set 2 - 102.5kg x 6 reps Set 3 - 105kg x 4 reps Wave 2 Set 4 - 102.5kg x 8 reps Set 5 - 105kg x 6 reps Set 6 - 107.5kg x 4 reps
- 6 Sets
B1
Notes:Rear Leg Elevated Split Squat
3 sets of 6-8 reps. Partial Rest (90s)
- 3 Sets
C1
Notes:Seated Leg Curl
3 sets of 8-10 reps. Minimal Rest (0s) Split into individual exercises (not superset) if needed, using same rest period
- 3 Sets
Superset
C2
Notes:45 Degree Hyperextension
3 sets of 15-20 reps. Partial Rest (90s) Split into individual exercises (not superset) if needed, using same rest period
- 3 Sets