Week 9 Training 3 - Lower Body

Table of Contents

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.

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