A1
Notes:Bulgarian Split Squat
4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (90s)
- 4 Sets
B1
Notes:Heels Elevated Back Squat
4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (90s)
- 4 Sets
C1
Notes:Glute Kickback
3 sets of 12-15. Go back and forth side to side between C1 & C2 til all sets are complete with no break. Minimal Rest (0s)
- 3 Sets
Superset
C2
Notes:Step Up
3 sets of 15-20. Minimal Rest (0s)
- 3 Sets
D1
Notes:Seated Cable Row - Lats
4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Minimal Rest (0s)
- 4 Sets
Superset
D2
Notes:DB Flat Press
4 sets of 10/8/6/12 - Work up in weight to a hard 6, then decrease by roughly 20% for the final set. Partial Rest (90s)
- 4 Sets
E1
Notes:Prone Y Raise
3 sets of 10-12 with a 2 second hold in the contraction. Use a very slight incline (15 degrees roughly) instead of flat. Minimal Rest (0s)
- 3 Sets
Superset
E2
Notes:Y Raise
3 sets of AMRAP. Use the same weight as F1. Minimal Rest (0s)
- 3 Sets
E3
Notes:Prone Y Raise
Same as E1, but you ought to only be able to get partial range at this point. Get as high as you can and hold the contraction for 5 seconds on each rep. 5 reps like this. Partial Rest (60s)
- 3 Sets