June 13th, 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. Barbell Good Mornings (see video demo)
2 x 8-12 Reps @ 31X1 tempo

D. Banded Hamstring Curls – 2 x 15-20 Reps (see video demo)
OR
Lying Curl Machine (if available) – 2 x 10-12 Reps

E. 2 Rounds:

Weighted Sit-ups (DB/plate on chest) x 10-15 Reps
Rest 30-60 sec
Lying Leg Raises (with hip thrust) x 10-15 Reps (see video demo)
Rest 2-3 min

F. 5 Sets – For Quality (1:00 rest between rounds)

8-10 Glute Ham Raise + Negative

15 Wall Balls

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