1. 3X 25 LEG CURLS TO WARM UP

    • working on the eccentrics

  2. 3X 15 REVERSE HYPER EXTENSIONS

    • great exercise to build to strength and longevity in the lower back/posterior chain.

  3. 4X 25 BELT SQUATS

    • using the belt squat here as a prep to the larger compound movements to come. On this particular day we used the belt squat at full range/depth but maintained tension on the quads by not fully locking out at the top.

  4. 5X 2 HEAVY BANDED SQUATS (250LB BAND TENSION)

    • Although the bar weight stayed relatively light this day (60-70%) the amount of force able to be applied to the bar remained at a complete high! Using bands can help you apply maximal force though out the bar throughout the entire force curve.

  5. 4X 15 ZERCHER STYLE BELT SQUATS

  6. 3X 15 RDL’S WITH INTENTIONAL ROUNDING OF THE UPPER BACK AT THE BOTTOM.

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