2020.1 Deload 1, Session 4

Exercise: % or RPE Sets Reps
Back Squat 50% 6 2
Equipment:
no belt
High bar squats Sets Reps
90 second RI 2 8
 
 
Single leg Deadlifts Sets Reps
90 second RI 2 12/12
 
 
Step ups Sets Reps
90 second RI 2 10/10
 
 
GHRs Sets Reps
90 second RI 2 10
 
10 minutes of ab work
Options include but not limited to:
planks
rolling planks
  stir the pots
bird dogs
McGill Crunches
Paloff presses
Standing ab crunch
  side planks
Limit sit ups and plain crunches to a minimum