A1
Notes:Single Leg Hip Thrust
2 second hold in contraction - 3 sets of 12-15. Partial Rest (90s)
- 3 Sets
B1
Notes:Single Leg Curl
2 second hold in contraction - 4 sets of 4-6. Partial Rest (90s)
- 4 Sets
C1
Notes:Rear Leg Elevated Romanian Deadlift
2 second hold in stretch - 3 sets of 12-15. Partial Rest (60s)
- 3 Sets
D1
Notes:Bulgarian Split Squat
2 second hold in stretch. Finish each set with a 15 second hold in the mid range - 4 sets of 8-10. Partial Rest (90s)
- 4 Sets