A1
Notes:Staggered Stance RDL
3 sets of 15/12/10 reps. Minimal Rest (0s)
- 3 Sets
Superset
A2
Notes:Cossack Squat
3 sets of 15-20 per side. Elevate the working leg as needed to meet your mobility level. Partial Rest (30s)
- 3 Sets
B1
Notes:Staggered Stance Leg Press
3 sets of 15/12/10 reps. Partial Rest (30s)
- 3 Sets
C1
Notes:DB Romanian Deadlift
3 sets of 15/12/10 reps. 2 second pause in stretch on each rep. Minimal Rest (0s)
- 3 Sets
Superset
C2
Notes:Garhammer Raise
3 sets of 15-20 reps. Partial Rest (60s)
- 3 Sets
D1
Notes:Single Leg Lying Leg Curl
1 1/4 reps - All the way up, 1/4 of the way down, all the way up, all the way down = 1 rep. 3 sets of 12 reps per side. Partial Rest (30s)
- 3 Sets
E1
Notes:Single Arm DB Row
3 sets of 15/12/10 reps. Partial Rest (30s)
- 3 Sets
Superset
E2
Notes:DB Overhead Press
3 sets of 15/12/10 reps. 2 second pause in stretch on each rep. Partial Rest (30s)
- 3 Sets
F1
Notes:Rear Delt Row
3 sets of 15-20 reps. 2 second pause in contraction on each rep. Partial Rest (30s)
- 3 Sets
Superset
F2
Notes:Elevated Push Up
Regress to knees if needed. 2 second pause in stretch on each rep. 3 sets of 15-20. Partial Rest (30s)
- 3 Sets