Pigeon Stretch 2:00 each side
20 Light DB Clusters (to the floor)
Max Distance machine in remaining time
Then,4-way Banded Glute Activation,
5×5 @ 92.5% 5RM from test week
All sets are at the same weight.
Rest 2-4 minutes between sets. The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.
On a 10 Minute clock or for 3-5 rounds:
16 Farmer’s Hold Walking Lunge Steps, heavy
:30 Copenhagen hold per leg 1
5 Seated Double KB Strict Press, light
Whats a copenhagen hold? Here’s the link