February 22nd, 2019

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

A. Back squat – 3 x 12-15 @ 20X0 tempo (no pause at top of reps)
Building each set to about RPE 8 on last set (i.e. 2-3 reps from failure)

B. 3 Rounds of decreasing reps:
Keep the weight the SAME for all sets, even though reps descend, and try to limit rest periods to as minimal as feasible while ensuring unbroken/quality sets

DB RDL (one DB each hand) x Reps 15-12-9
Banded Hamstring Curls x Reps 25-20-15 (see video demo)

C. 3 Rounds:
Rear-Foot Elevated Squat without weight VIDEO DEMO

8-10 Reps Single-Leg Squats on edge of box (see video demo) ***See note below
Superset 12-15 Reps Rear-Foot Elevated Split Squats (no weight) same leg as above
Rest 2 min
Repeat sequence for opposite leg
Rest 2 min

***For those that cannot perform the single leg squat on box, or would like to embark on a different challenge for the booty, you may substitute in the Single-Leg Hip Thrust instead

D. One Round:

150m Farmers Carry (heavy)
15 Russian KBS
100m Farmers Carry
10 Russian KBS

E. AMRAP 6 min
Increase reps 3-6-9-12-15 etc…
As high as you can climb keeping quality controlled reps. Break as needed

Hanging Oblique Knee Raises (side to side)
Standard Sit-up

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