20251224

Dec 24

Lower Body - Posterior Chain & Unilateral Work
1: Barbell Romanian Deadlift (pause @ below knee) = 5x4@78-80%
2: Barbell Hip Thrust Waves: 10@mod; 8@heavier; 6@heaviest
3: Single Leg DB RDLs + Reverse Lunges - 3x8+8/8
*8 RDLs immediately into lunges
4: Nordic Curl - 3x6-10

Finisher: 2 Rounds
Back Extension Iso + Extensions
:30s hold
15 reps