Warm-Up (flow through 2-3 x)
- World’s greatest stretch x5 each leg
- Banded clam shells x15 each leg
- Hip CARS x5 each leg
- Banded glute bridge x15
- Scap Pull ups x12
WORKOUT
- Sumo Deadlifts - work up to top set of 6 reps (4-5 sets!)
- RDL’s - 3 working sets of 6-8 reps, use 1-3 sets to warm up to your working weight
- Wide walking lunges 3x10 each leg (HEAVY!)
- Lying hamstring curls 3 x 12-15 reps, weight should be heavy enough that you are failing at 12-15
- Abductions x 1 drop set, start super heavy, complete 10 reps, then drop the weight, 10 more reps, until stack is empty!
Designed by: Anika Erickson, CPT, CNC, GFI
