Week 9 Training 3 - Lower Body
EXERCISE | SETS x REPS | REST | |
A1. | Barbell or Dumbbell Pause Hip Thrust with Single-Leg Eccentric (3-sec pause) | 3 x 8-12 ea | 0 sec |
A2. | Barbell or Dumbbell Hip Thrust* | 3 x 8-12 | 3 min |
B. | Good Morning | 3 x 12-15 | 2 min |
C1. | Dumbbell Split Squat | 3 x 8-12 ea | 30 sec |
C2. | Single-Leg Straight-Leg Hamstring Bridge | 3 x 12-15 ea | 2 min |
D. | Glute March | 2 x 12-15 ea | 1 min |
*For each set: perform 8-12 pause reps followed immediately by 8-12 regular reps at the same load.