February 6th, 2019

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

A. DB Sumo “Range of Motion” Squat (on risers)
SEE VIDEO DEMO
5 sets of 10-12 reps
First set lighter, then final 4 sets with challenging weight with 3-4 reps left in reserve (RIR)

B. Front-Rack Lunges x 2 sets of triple drop set
This is how it works:

12-16 Steps Weighted (6-8 per leg, alternating)
immediately drop 20-30% of the weight
Continue until it is similar difficulty to the first set
Immediately drop another 20-30% of weight
Continue until similar difficulty to prior sets
Then Rest 3-4 minutes and repeat once more

C. Weighted Hip Extensions
Reps 20-16-12-8 (increasing weight)
First set with just BW
All reps with 1-sec pause/contract at top

D. 3 Rounds, where each round is different:
For Wall-Balls, choose the heaviest ball or hardest variation that allows you to complete all 15 reps unbroken on each round

First Round:
15 Wall-Balls
10 Ab Pikes on Rower (see video demo)
Assault Bike to MAX OUTPUT ASAP then stop and Rest 2-3 min

Second Round:
15 Wall-Balls
10 Lying Leg Raises (DB between feet, or like this video)
Assault Bike to MAX OUTPUT ASAP then stop and Rest 2-3 min

Third Round:
15 Wall-Balls
10 Strict Hanging Leg or Knee Raises (hardest variation possible)
Assault Bike to MAX OUTPUT ASAP then stop

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