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1) Stiff Leg Deadlift: 5 Reps Every 1:00 x 7 sets
Focus on positioning over loading. Keep the legs completely straight, quads flexed. Work to the limits of your hamstring flexibility.
2) Single Leg Good Morning: 5/side Every 1:00 x 7 sets
Start light, empty bar or less depending on balance and coordination. Focus on position over load. Perform all reps on 1 leg before switching to the other.
3) Front Foot Elevated Reverse Lunge: 5/side Every 1:00 x 7 sets
No loading at all for these. Build to a max deficit. Perform all 5 reps on 1 leg before switching to the other. Focus on perfect positioning.
4) 3 rounds AQAP:
21 Front Squats 45/35
5) Dumbbell Z-Press: 4 sets of 10
Rest 2-3 minutes between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE