December 13th, 2018

Lower Body Hypertrophy 
No necessary specific metric-tracking for hypertrophy day

A. 3 Rounds:

20-25 Reps Rear-Foot Elevated Split Squats (no weight)
10-12 Reps Single-Leg DB RDL (same leg as RFESS)
Rest 2-3 min
Repeat for opposite leg
Rest 2-3 min

B. Alternate Movements x 4 sets each:
All Back Squat Reps performed with NO PAUSE/REST at top of rep (approx 20X0 tempo)

Back Squats x Reps 15-15-12-12 (2×15 lighter, then 2×12 slightly heavier but still light)
Rest 1-2 min
Star Squat Jumps x 10-15 Reps (see video demo)
Rest 1-2 min

C. Superset Movements x 4 Sets each:
*Both movements have a 1-sec pause at contraction on each rep

Banded Hamstring Curls – Reps 30-25-20-15 (decrease reps each round)
Barbell Hip Thrusts x 8-12 Reps (increasing first 2 sets, then 2 x 8-12 heavy loading)
Rest 2-3 min

D. One Round Chipper:
Break reps as needed keeping quality movement throughout

50 Air Squats
40 V-ups
30 Cal Row
20 GHD or Decline Sit-ups
50 Jumping Lunges
40 Hanging Oblique Knee Raises (side to side)
30 Cal Assault Bike (or Run 400m)
20 Lying Leg Raises (with hip thrust at top)

E. Calf Raises (barbell on back) – 3 x 12-15 reps (all reps with 2-sec pause at contraction)
use the power rack almost as a smith machine for bar to travel up and down
Elevate heels on a bumper plate

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