5:00 clock (2 rounds)
:20 machine
mini band lat walk down/back
mini band mknster walk d/b
20 mini band glute bridge
Then..,
:20 90/90 hip
:20 alt lizard
:20 alt Rdl
then..
Back squat. Tempo!!!!
Increase weight each set. Pay attention to TEMPO
Set 1: 15 light reps
S2: 10 reps :3neg
S3: 3 tempo reps :5neg/:5up into 3 fast 3reps. 3x thru. 24reps total
S4: 3 tempo reps :3neg/:3up into 5 reps fast!!! 2x thru 16 reps
S5: 12 reps heavy reps – drop set – 50% into 3/4 reps to max reps!!!
Then..,
Complete 3 sets
10 Sumo deadlift :3neg
immediately into
15 DB rdl. heels together. toe elevated. 50/35
Then..
15 Landmine Front squats :3neg
10 Alt db reverse lunges
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