20251203

Lower Body:
1: Tempo Barbell Romanian Deadlift - 4x6@70-75%
3-second eccentric
2: Barbell Hip Thrust - 4x10
3: Seated Hamstring Curl - 4x12
4: Alt. DB Step Ups - 3x10/10
5: Abduction & Adduction Machine - 3x15-20 each

Finisher:
1: Tempo Weighted Back Extension - 3x:30s (222)