20260608

“Produce the necessary force but with control”

Warm Up - 2-3 Rounds:
10 Alt. Bird Dogs
10-12 Glute Bridges w/ 2-sec pause
10 Tempo RDLs (3-sec eccentric - empty barbell)
5 3-Pos Deadlift (Start, Knee, Mid-Thigh; each for 2-se)

A: Deadlift - Build to 1×5@ RPE 7-8
Then do 4×5@90% of working weight; Should be heavier than last week.

B: Romanian Deadlift - 3×10 (heavier than last week)

C: Front Foot Elevated Split Squat - 3×10/10 @mod. weight

D: Toes to Bar - 3×10-12

Cool Down - 2-3 Rounds:
Hamstring Flossing - 1:00/leg
Pigeon Pose - 1:00/leg
Happy Baby - 1:00