A1
Notes:Deadlift
4 sets of 12/10/8/6 reps. Add weight on each set as the reps decrease. Touch and go reps - Lower the weight down across 4 seconds and use a very light tap on the ground between each rep - don’t bounce. Partial Rest (90s)
- 4 Sets
B1
Notes:Trap Bar Romanian Deadlift
3 sets of 10-12 reps. Partial Rest (90s)
- 3 Sets
C1
Notes:Pull Ups
3 sets of 10/8/6 reps. 3 second eccentric on each rep. Partial Rest (90s)
- 3 Sets
D1
Notes:Nordic Drop
4 sets of 6 reps with a 5 second lowering. Partial Rest (90s)
- 4 Sets
E1
Notes:Lying Leg Curl
3 sets of 4-6 reps. 2-up, 1-down method. Curl the weight up with both legs, then hold it at the top with 1 leg, and remove the other. Then, lower the weight down using the 1 leg across 4 seconds. Repeat, and switch legs til all reps are completed on both sides. Partial Rest (90s)
- 3 Sets