A1
Notes:Bulgarian Split Squat
3 sets of 15/12/10 reps. 2 second pause in the bottom of each rep. Take rest between each leg/set. Partial Rest (45s)
- 3 Sets
B1
Notes:Hip Thrust
3 sets of 15/12/10 reps. 2 second pause in top of each rep. Minimal Rest (0s)
- 3 Sets
Superset
B2
Notes:Round Back 45 Hyperextension
3 sets of 15-20 reps - 2 second pause at top of each rep. Partial Rest (60s)
- 3 Sets
C1
Notes:Walking Lunge
3 sets of 15 steps per side. Minimal Rest (0s)
- 3 Sets
Superset
C2
Notes:Goblet Squat
3 sets of 15-20 reps. Finish the final rep of each set with a 10 second hold in the bottom position. Partial Rest (60s)
- 3 Sets
D1
Notes:Single Leg DB Standing Calf Raise
4 sets of 8 per side. Finish each set with an 8 second pause in the stretch on the final rep. No rest between legs/sets. (0s)
- 4 Sets
E1
Notes:Low Incline DB Press
3 sets of 15/12/10 reps. 2 second pause in the bottom of each rep. Partial Rest (30s)
- 3 Sets
Superset
E2
Notes:Cable Row - Upper Back
3 sets of 15/12/10 reps. 2 second pause in the top of each rep. Partial Rest (60s)
- 3 Sets
F1
Notes:Upper Back Pulldown
3 sets of 15/12/10 reps. 2 second pause in the bottom of each rep. Minimal Rest (0s)
- 3 Sets
Superset
F2
Notes:DB Y Raise
3 sets of 15-20 reps. Partial Rest (30s)
- 3 Sets