A) Seated Box Jump
10x to highest SAFE box height
B) 3 sets w/ 1 min between:
Walking Lunge x20 (10 ea) demo
Palloff Press x15 ea side demo
Dead Bug x10 (5 ea) demo
C) Back Squat
4x2-2-2 @ 80-82.5% 1rm
*Each set is a total of 6 reps (2-2-2) with a 20-second rest between each mini-set. Each set goes like this: 2 reps, 20 second rest, 2 reps, 20 second rest, 2 reps. Rest 3-5 minutes between sets.
E) Sumo Romanian Deadlift
3x8 @ 50% 1rm deadlift
*The main difference between these and a regular sumo deadlift is the hip position remains high even after the bar descends below the kne.
E1) Banded Prone Hamstring Curl
4x12 FAST, super explosive reps demo
*If you start to slow down before the 12th rep, stop the set. No grinding on these!
E2) McGill Sit-up
3x12 ea side demo
1. DM me some training videos!!!
2. Make sure you're logging your workout in the comments!