Rest Help Rest Help

Exercise Tempo Sets Reps period section Exercise Tempo Sets Reps period section
https://www.
2 second youtube.
com/watch? Exercise 1: B stance 1/2 rep style https://www.
Exercise 1: 1/2 rep style hip thrust pause at 4 6-8 1:30 v=V28jGvR6Bj 1 second at top 4 8-10 1:30 youtube.
M - only do the hipthrust com/watch?
top 1/2 rep as v=9rDq2uQdau
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Hinge from the

hips first, if you
struggle with
Exercise 2: RDL’s 4 6-8 1:15 https://www. Exercise 2: Glute focused squats 3 10-12 1:15 mobility try this
youtube. on a smith
com/watch? machine to help
v=_oyxCn2iSjU with balance
Day 1 Day 5
https://www. https://www.
Exercise 3: Reverse lunges 3 10-12 1:15 youtube. Exercise 3: Single leg hipthrust 3 10-12 1:15 youtube.
com/watch? com/watch?
v=tpVhJNQURk v=qCObDXTe4
4 KY&t=4s

1 second
8,12,16 https://www. https://www.
Exercise 4: Cable kick back drop set pause at 3 1:00 youtube. Exercise 4: Glute medius kick back 3 12-15 1:00 youtube.
each leg com/watch? com/watch?
top v=dJa_Nf4zdik v=nn8qgLhBOx
&t=277s 8

https://www. https://www.
Exercise 1: DB rows 4 6-8 1:30 youtube.
com/watch?
Exercise 1: Front squats 4 10-12 1:30 youtube.
com/watch?
v=5PoEksoJNa v=v-
https://www.
w mQm_droHg
youtube.
Exercise 2: Cable chest fly 3 8-10 1:15 com/watch? Exercise 2: Lying hamstring curl 3 second tempo down 3 12-14 1:15
v=hagXnBJkXw
khttps://www.
youtube. Day 6 https://www.
Exercise 3: Cable face pulls 3 12-14 1:15 com/watch? Exercise 3: Elevated goblet squat 3 12-14 1:15 youtube.
com/watch?
Day 2 v=wnPX6Fwe-
v=fs-Y4chFBG8
Fg
https://www.
youtube.
Exercise 4: Lat pull down 3 12-14 1:15 com/watch? Exercise 4: Leg extension drop set 3 6,10,14 1:15
v=an1BMInTXL
k
https://www.
youtube.
Exercise 5: Planks 3 failure 1:00 com/watch?
v=ASdvN_XEl_
c

https://www.
youtube.
Exercise 1: Bulgarian split squats 4 6-8 1:30 com/watch?
v=_Mf2n71dNZ
Day 7
8
https://www.
youtube.
Exercise 2: Uni lateral hamstring curl 3 8-10 1:15 com/watch?
v=5cBotEnWxF
https://www.
o
youtube.
Exercise 3: Close stance leg press 3 10-12 1:15 com/watch?
Day 3 v=5Z-
x_bVW_Ec

Exercise 4: KAS hipthrusts 3 15-20 1:00 https://www.

youtube.
com/watch?
v=ylqOMMVUo
Vw

Day 4