Legs

A1

Notes:

Romanian Deadlift

4 Cluster Sets. To perform a Cluster set, use an 5RM, and perform as many sets of 2 as possible, with only 10 seconds between each set. For example, you may end up performing 3-4 sets of 2 (total of 6-8 reps) using an 5RM - this is considered 1 Cluster. Complete Rest (180s)

  • 4 Sets

B1

Notes:

Nordic Curl

3 sets of 5 Partial Rest (120s)

  • 3 Sets

C1

Notes:

Hack Squat

3 sets of 6. Perform a Rest Pause set on the final set only. To do this, push to failure at roughly 6 reps, then take 20 seconds rest, and push to failure again. Partial Rest (120s)

  • 3 Sets

D1

Notes:

45 Degree Hyperextension - Banded

3 sets of 15-20. Drop set on ALL sets to bodyweight only for AMRAP Partial Rest (60s)

  • 3 Sets

READY TO BEGIN THE FULL PROGRAM?

Start your free trial