PREHAB/WARM UP
3 rounds of:
20 Banded face pulls
10 Good Mornings
**Life doesn't give you what you want, it gives you what you deserve.**
STRENGTH
Trap Bar Deadlifts
5@77%
1@83%
5@77%
1@85%
5@77%
1@87%
*All percentages are based off your 1RM Deadlift
*Rest 2-3 minutes between sets
Then,
Glute Ham Raises - 4 sets of 4-6 (scale back to 4 sets of 20-25 Hip Extensions if you can't yet achieve GHR's)
:90 seconds-2 minutes rest between sets
4 sets of:
6-10 Pull ups
15 Leg Curls
12 Cable Bicep Curls
15 Calf Raises
2-3 minutes rest between sets
*Make sure these weights are challenging from the first set, do a warm up round if needed.
4 sets of:
8 Seated Row
12 Barbell Reverse Curls
*Rest :90 seconds - 2 minutes between sets
GHD Sit ups - 15/15/15/15 (remember only drop to horizontal if you're new to GHD's)
*Complete a 45 second Plank after the last 2 sets.
*Rest as needed between sets