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*Try to finish the workout in about 45 minutes, excluding your warm up and abs
*On the Max Effort exercise, your 7th set should be your heaviest attempt
*On Dynamic days velocity of the barbell is important, if it feels too slow/heavy, remove weight but
keep the band tension the same
Accessories:
1. SSB good mornings neutral stance 3 x 15
2. Standing leg curls 4 x 10
3. Reverse hypers glute emphasis 3 x 12 (attempt a pause on at the top)
4. Kettlebell shrugs 3 x 15
5. Cable crunch 4 x 20
Accessories:
1. GHD 5 x 8
2. Reverse hyper 4 x 30
3. Banded leg curls 4 x 50
Accessories:
1. Back extension with snatch grip barbell 5 x 10
2. GHD 4 x 10
3. Reverse hypers 5 x 30
4. Lying band curls 3 x 50
5. Leg raises 3 x 15 -ss- cable crunch 3 x 20
Accessories:
1. Back extension with heavy med ball 5 x 10
2. Reverse hypers 4 x 25
3. Lying band curls 4 x 50
4. Side bends on 45 degree hyper with dumbbell 4 x 15
Accessories:
1. GHD 4 x 10
2. Standing leg curl 3 x 15
3. Bent pendulum reverse hyper 4 x 6
4. Snatch grip barbell shrugs 4 x 12
5. Cable crunch with one leg forward, bent opposite elbow to forward knee 4 x 20
Accessories:
1. SSB good mornings neutral stance 4 x 12
2. GHD 3 x 8
3. Banded leg curls 4 x 50
4. Dumbbell shrugs 4 x 15
Accessories:
1. Inverse curl 5 x 10
2. Bent pendulum reverse hyper 4 x 10
3. Back extension with dumbbell in one arm 4 x 12
4. Banded leg curls seated 5 x 40
5. Leg raises 4 x 20