Day 1

A1

Notes:

Snatch Grip Romanian Deadlift

5 sets of 8. 5 second lowering on each rep

  • 5 Sets

Superset

A2

Notes:

Garhammer Raise

5 sets of 8. Partial Rest (90s)

  • 5 Sets

B1

Notes:

Seated Leg Curl

4 sets of 6-8. Partial Rest (90s)

  • 4 Sets

C1

Notes:

Banded 45 Degree Hyperextension

4 sets of 6-8 reps. Partial Rest (60s)

  • 4 Sets

D1

Notes:

Hip Thrust

2 second pause in contraction on each rep. 4 sets of 8-10 reps. Minimal Rest (0s)

  • 4 Sets

Superset

D2

Notes:

Leg Press

Bottom 3/4 reps only (don’t go all the way up). 3 second pause in stretch on each rep. 4 sets of 15-20 reps. Partial Rest (90s)

  • 4 Sets

E1

Notes:

Seated Calf Raise

3 sets of 12-15 reps. 2 second pause in stretch and contraction on all reps. Partial Rest (90s)

  • 3 Sets

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