Warm Up:
- Deadlift: 150x 10, 200x 9, 240x 8, 290x 7, 330x 6
- Vacuum Trunk Twists: 5x20
- Band Pull Aparts: Blue Band x 5x20
Strength Training:
Deadlifts (3x5) with Hanging Leg Raises from Dip Support:
- Deadlifts: 380x 1x5, 375x 2x5
- Leg Raises: 0x 8, 8, 8
Single Leg DB Romanian Deadlifts (4x8) with Pallof Presses:
- Romanian DL's: 50x 4x8 (each leg)
- Pallof Presses: Orange CS Cord x 4x10 (each side
Goblet Squats (5x10) with Serratus Crunches:
- Goblet Squats: 60x 5x10
- Serratus Crunches: 35's x 5x10
Standing Calf Raises (6x12):
- 10x 6x12 (3 second negatives, 30 second rest periods)
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