April 4th, 2019

Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
SEE VIDEO DEMO
3 sets of 3 reps
*Increase weight from 3×5 last week

B. Barbell Hip Thrusts (see video demo)
3 sets of 6 reps
*Increase weight from 3×9 last week

C. DB RDL (front toes elevated slightly) (see video demo)
3 x 12-15 reps (light/moderate weight, focus on perfect movement and making the mind/muscle connection with the hamstrings)

D. 2 Rounds:
Rest 30-60 sec between movements as needed to ensure quality/unbroken sets

Hanging Leg Raises on Rings/TRX (ADV Toes to Rings/TRX) x 10-15 reps
Reverse Leg Lifts on GHD or Reverse Hyper (see video demo)
Plank Hold on Rings/TRX x 30-45 seconds
Banded Good Mornings x 15-20 Reps (see video demo)
Rest 2 min

PART E OPTIONAL, depending on fatigue

E.  2 Rounds of KB Complex:

12 Goblet Squats
12 Russian KBS
12 One-Arm KB OHS (switch arms after 6 reps)

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