A1
Notes:Squat Variation
6 sets of 5/4/3/5/4/3 reps 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
- 3 Sets
B1
Notes:Hip Thrust
4 sets of 6-8 reps. Increase weight on each set, hold in peak contraction on all reps. Partial Rest (2 min)
- 2 Sets
Superset
B2
Notes:. Dumbbell Lunge
Alternating - 4 sets of 6-8 per side. Partial Rest (2 min)
- 2 Sets