Saturday: 022716 (1-6)


DE Lower: Pick One (Work up to a Heavy Set of 2-6 Reps – Drop Sets: 70-80%x2x12-24 Total Reps (Speed Pull: 80-90%x1x8-16 Total Reps) – 2-4 Sets of 2-6 Reps)
1-3 Count Paused Back Squat (Bands or Chains Optional):
Block Pull (Bands or Chains Optional):
Deficit Pull (Bands or Chains Optional):
Speed Back Squat (Bands or Chains Optional):
Speed Pull (Bands or Chains Optional):

Assistance: Pick One (2-4 Sets of 6-15 Reps)
Arched-Back Good Morning:
Back Squat:
Barbell Row:
Bulgarian Split Squat (Barbell or Dumbbell):
Front Squat:
Glute Bridge:
Glute-Hamstring Curl:
Leg Press:
Lunge (Barbell or Dumbbell):
Pendlay Row:
Reverse Lunge (Barbell or Dumbbell):
Romanian Deadlift:
Step-Up (Barbell or Dumbbell):
Stiff-Legged Deadlift:
Walking Lunge (Barbell or Dumbbell):
Yates Row:

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