Exercise: | % or RPE | Sets | Reps | ||
Deadlift | 62-63% | 5 | 6 | ||
Equipment: | |||||
no belt | |||||
RDLs | Sets | Reps | |||
90 second RI | 4 | 10 | |||
Belt squat | Sets | Reps | |||
90 second RI | 4 | 10 | |||
walking lunges | Sets | Reps | |||
90 second RI | 5 | 6 | |||
GHR | Sets | Reps | |||
60 second RI | 4 | 8 | |||
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 |