ME Lower: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Back Squat (Bands or Chains Optional):
Back Squat (Bands or Chains Optional):
Block Pull (Bands or Chains Optional):
Deadlift (Bands or Chains Optional):
Deficit Deadlift (Bands or Chains Optional):
Front Squat (Bands or Chains Optional):
Rack Pull (Bands or Chains Optional):
Sumo Block Pull (Bands or Chains Optional):
Sumo Deadlift (Bands or Chains Optional):
Sumo Deficit Deadlift (Bands or Chains Optional):
Sumo Rack 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:
