20251231

Posterior Chain Work
1: Wave Loading - Barbell RDL - 3x
- 6@75%, 5@80%, 4@85%

2: Pause Barbell Hip Thrust - 4x8 (:02s pause at extension)

3: Single Leg DB RDL - 3x10/10

4: Hamstring Curl Machine Drop Set - 3x
- 8 lying, 10 seated, 12 stability ball curl

Finisher:
Back Extension March Hold
3x:30
*alternating leg lifts