May 8th, 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
1 x 12-15 (super light warm-up)
1 x 10-12 (slightly more, still light and easy)
2 x 6-8 @ 90% of weight for 10-12 Reps

B. Barbell Hip Thrusts (see video demo)
2 sets of 10-12 reps @ 90% of weight for 15 reps

C. Alternate Movements x 2 sets each:
Remember to keep both movements 5+ reps shy of any technical falter

Hip Extensions x 10-15 Reps (see video demo)
Rest 30-60 sec
Banded Hamstring Curls x 15-20 Reps (see video demo)
Rest 30-60 sec

D. 3 Rounds of moderate/sustainable movement:
All movements completed at about 70-80% effort level

2 min Bike, Row or Slow Jog
1 min Russian KBS (light, unbroken)
1 min of Plank Knee to Elbow (see video demo)
1 min steady Box Step-ups (slow and consistent movement)

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