20260501

“Maintain your tension off the floor”

Warm Up - 2-3 Rounds:
10 Bird Dogs/side
10 Banded Glute Bridges
10 Banded Good Mornings
10 RDLs
Banded Hamstring Stretch :30s

A: Deadlift - Build to a top set of 1×5@ RPE 7
Then do 3×5@90% of working weight

B: Romanian Deadlift - 3×8@ mod. weight

C: DB Walking Lunges - 3×12/leg

D: Weighted Back Extensions - 3×12-15

Cool Down - 2-3 Rounds:
Seated Hamstring Stretch - 1:00/side
Glute Stretch - 1:00
Cobra to Down Dog - 1:00