A1
Notes:Hip Thrust
3 sets of 12/10/8 reps. 2 second pause in the top of each rep. Minimal Rest
- 3 Sets
Superset
A2
Notes:DB Romanian Deadlift
3 sets of 12/10/8 reps. 2 second pause in the stretch on each rep. Partial Rest (90s)
- 3 Sets
B1
Notes:Lying Leg Curl
3 sets of 12/10/8 reps. 2 second pause in the contraction on each rep. Minimal Rest (0s)
- 3 Sets
Superset
B2
Notes:Good Morning
3 sets of 10-12 reps. For convenience of set up, you may wish to use a DB/Plate held in a Goblet Position. Partial Rest (90s)
- 3 Sets
C1
Notes:Leg Press - Wide Stance
3 sets of 25-30 reps. Partial Rest (90s)
- 3 Sets
D1
Notes:Banded 45 Degree Hyperextension
3 sets of 10-12 reps. Minimal Rest (0s)
- 3 Sets
Superset
D2
Notes:Garhammer Raise
3 sets of 10-12 reps. Partial Rest (60s)
- 3 Sets
E1
Notes:Rack Chin
4 sets of 12/10/8/8 reps. Add weight as needed by resting a plate in your lap. 2 second pause in the top of each rep. Partial Rest (60s)
- 4 Sets
Superset
E2
Notes:DB High Incline Press
4 sets of 12/10/8/8 reps. Partial Rest (60s)
- 4 Sets