Banded Step Out 3x20/side no rest
GHD Back Extension 3x15
Deficit Deadlift (4 second eccentric) 4x8 at 45% - full stop on the floor each rep (220/8, 220/8, 220/8, 220/8) (*the weight looks really light, but that's very deceptive.... these were really tough)
Snatch Grip Deadlift 3x12 at 35-40% (170/12, 180/12, 190/12)
Lying Hamstring Curl 5x15 (5 slow reps, 5 normal reps, 5 slow reps)
Copenhagen Plank 4 sets 20 seconds each side
Oblique Crunch 3x20/side
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