July 3rd, 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 5 reps

B. Barbell Hip Thrusts (see video demo)
3 sets of 9 reps

C. Back-Rack Lateral Lunge (see video demo)
Reps 20-16-12 (increasing weight)
*Reps are TOTAL, alternating legs
*Start light so only the final set is truly difficult

D. 3 Rounds:
First round lighter; get a feel for movements and loading for two heavier rounds

10-15 Reps DB RDL (one in each hand) (see video demo)
10-15 Hanging Knee Raises (add weight via medball/DB between feet)
10/6 Bike Cals SPRINT (male/female)
Rest 2-3 min

10-15 Weighted Hip Extensions (ADV GHR) (see video demo)
30-45 Second Weighted Plank (heavy)
10/6 Bike Cals SPRINT (male/female)
Rest 2-3 min

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