2020.1 Week 12, Session 4

Exercise: % or RPE Sets Reps
Back Squat 80% 4 4
Equipment: 75% 1 5
no belt
pause squats % or RPE Sets Reps
w/ 2 chain per side 70% 5 3
 
 
SSB Good mornings Sets Reps
90 second RI 3 12
 
 
Step ups Sets Reps
90 second RI 3 12/12
 
 
single leg deadlifts Sets Reps
90 second RI 3 10/10
 
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