A1
Notes:Romanian Deadlift
3 sets of 15/12/10 reps. 2 second pause in stretch of each rep. Partial Rest (60s)
- 3 Sets
B1
Notes:Hip Thrust
3 sets of 15/12/10 reps. 2 second pause in the contraction of each rep. Minimal Rest (0s)
- 3 Sets
Superset
B2
Notes:Hollowbody Hold
3 sets of 15 seconds using whatever progression you can handle. Partial Rest (60s)
- 3 Sets
C1
Notes:Step Up
3 sets of 15-20 per side. Partial Rest (30s)
- 3 Sets
D1
Notes:Walking Lunge
Take a wide stride on each step, stepping outside of hip width - Ensure as you do this, your torso remains pointing straight ahead. 3 sets of 15-20 per side. Partial Rest (30s)
- 3 Sets
E1
Notes:Single Arm Cable Y Raise
3 sets of 15-20 reps. Partial Rest (30s)
- 3 Sets
F1
Notes:Machine Row - Lats
3 sets of 15/12/10 reps. Partial Rest (60s)
- 3 Sets