A1
Notes:Waist Banded Romanian Deadlift
3 sets of 10-12 reps. Pause in the stretch position for 2 seconds on each rep. Partial Rest (60s)
- 3 Sets
B1
Notes:Chin Up Eccentrics
3 sets of 6. 5 second lowering on each rep. Use a band if required for assistance to ensure the 5 second pace. Partial Rest (90s)
- 3 Sets
C1
Notes:Bulgarian Split Squat
2 sets of 10-12 reps. Pause in the stretch position for 2 seconds on each rep. Partial Rest (60s)
- 2 Sets
D1
Notes:Cable Step Up
2 sets of 10-12 reps. Balance may be a little tricky, but try to keep a constant pace to roughly 3 seconds up and 3 seconds down through the entire set with no pauses at any point in the set. Partial Rest (60s)
- 2 Sets
E1
Notes:Lying Leg Curl - Single Leg
3 sets of 10-12 reps. Partial Rest (60s)
- 3 Sets
F1
Notes:Cable Paw Back
2 sets of 10-12 reps. Partial Rest (30s)
- 2 Sets