Wednesday, July 8, 2020

A. Banded Deadlifts

10 RM in 3-4 sets at RPE 7-8 REST 3:00 between sets

B1. Weighted Pull Ups

8RM from last week, perform 10 reps every 3:30 x 5 sets

B2. Split Stance RDL

12 reps x 4 sets (6 each leg)

B3. Assisted Bent over Row with DB's

20/20/18/18/15 in between perform a :60 sec dead bug

C1. Nordic curls.

20 x 5 sets rest as needed

C2. Candlestick raises (Strict)

5 sets x 20 reps

C3. Standing Hip Abduction

30 each hip x 4 sets use an external weight on your thigh rest as needed

D. Back extensions

20 x 5