Wednesday, August 31, 2022

A.Sumo Deadlifts

6 Reps x 4 sets at the heaviest possible weight for all sets

REST 2:00 between sets

B1. Weighted Pull Ups

8 Reps x 4 sets the heaviest weight possible

B2. Single leg KB deads

10/leg x 4 sets

B3. Banded Lat PullDowns

20/20/18/18/15

in between perform a 60-sec dead bug

C1. Nordic curls

20 x 4 sets

rest as needed

C2. Candlestick raises (Strict)

5 sets x 20 reps

C3. Standing Hip Abduction

30 each hip x 3 sets

use an external weight on your thigh

rest as needed

D. Back extensions

20 x 3