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ESTIMATED 1 REP MAX CALCULATOR

Exercise Estimated Max Weight Used Reps


Squat 418 418 1
Bench Press or OHP 275 275 1
Deadlif 462 462 1
DO NOT CHANGE
YELLOW BOXES!
INSTRUCTIONS
Type your 1-5 RM in the WHITE boxes and the program will
calculate itself out. The days of the week you are to train
are pre set. The schedule must go in the order of the days
listed. You can start any day you'd like as long as the days off
are kept in the same order. In your training program you will
see a few acronyms you may not recognize. S.S. = super set
meaning to do both of the exercises back to back with no
rest as 1 set, then you can rest before starting the next set
of the super set. RIR = Reps In Reserve meaning you are to
leave however many reps stated in reserve. So if an exercise
says to do "3 sets of 10, 2 RIR" you will choose a weight that
you can do for 12 reps however you will only do it for 10
reps since you are leaving 2 reps in reserve. The easiest way
to figure out your RIR is to work up in sets of however many
reps you are to do. For instance, if your exercise calls for "3
sets of 8 @ 2 RIR" warm up with a light weight doing a set
of 8. Keep adding weight doing sets of 8 until you find a
weight heavy enough where you only have 2 reps in you at
the end of the set. That will count as set 1, continue with
that weight from there or adjust down as needed. AMRAP =
As Many Reps As Possible meaning to do as many reps as
you possibly can for the prescribed set. AMWAP= As Much
Weight As Possible
Warm-up and Mobility Protocol
This protocol is to be followed as a general guideline. Over time you will augment this based on y
more of and what you need less of. Starting out I provide you with numerous drills that cover MO
done in order (1-10) back to back circuit style. This should not take longer than 10-15 minutes.

Cardiovascular Warm-up/Self Myofascial Release

1) 4)
Jog on treadmill or jump rope or rower for 3-5 minutes to get body warm.

2)
Foam roll glutes, it band, quads, hamstrings, and entire upper back region.
5)
3)
Lacrosse ball roll upper pec/shoulder tie in, lat/rear delt tie in and traps.

6)

7)
ment this based on your needs once you have assesed your movement and mobility faults. As you prepare to
s drills that cover MOST needs within a general mobility program however over time the aim should be to alte
an 10-15 minutes.

Static/Dynamic Stretching

Kneeling hip stretch: Kneel on the ground with one knee and plant the other leg in a 8)
bent knee position with the heel on the ground. Squeeze the glute of the leg that
has the knee on the ground and maintain a straight hip position, hold for 30 seconds
feeling the stretch in your hip/front quad.

Resistance band shoulder dislocation: Grab a mini or light resistance band and grip
the ends of the band with both hands. Lightly pull the band taught and hold in front 9)
of body by your hip/quad area. Keeping this position with the elbows LOCKED rotate
both hands up, over and behind your head rotating them behind the body and
ending by the butt. Do the same to return to the start position. This is 1 rep. Perform
for 5-10 total reps.

10)
Leg Swings: Grab a hold of a rack or sturdy object, swing one leg at a time side to
side sweeping in front of the body. On the swing in feel the glute stretch and on the
swing out feel the groin stretch. Do 10 reps PER leg and repeat the process however
swining the legs forward and back this time.

Outter Hip Stretch: Lay flat on your back. Lift right leg straight in the air and then let
it fall and stretch to your left side of your body so the leg is straight across stretching
your outter hip. Hold for 3 seconds and repeat on other side.
ults. As you prepare to lift with this protocol be hyper aware of what you need
he aim should be to alter this towards your specific needs. All of these should be

Activation

Band pull-aparts: Clinching the ends of a mini or light resistance band, pull the band
taught. Hold the band out in front of the chest with the elbows locked. Retract the
shoulder blades together in order to bring the band to the chest while maintaining
the elbows locked position. Perform for 10-15 reps

Hollow ab rock: While lying flat on your back, place your hands under your butt and
raise your heels and back 2-3 inches off of the ground. Rock back and forth
maintaing this position very tightly while focussing on keeping the abs tight.

Body weight glute bridge: lie on your back with knees bent towards the ceiling and
feet planted. Squeeze your glutes ONLY to lift your hips towards the ceiling, hold for
a 2 count at top and return to the start position. 10 total reps.
WEEK 1
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 2 5 315lbs
1 AMRAP 315lbs
Conventional Deadlift 2 5 345lbs
1 AMRAP 345lbs
Hip Thrust (2 sec. pause at top) 3 8 1 RIR
Lunge (4 sec eccentric) S.S. Banded Side Step 3 10/leg 2 RIR
Plank (weighted if needed) 3 30 seconds AMWAP

Day 2: Upper Body Overload


EXERCISE SETS REPS LOAD
Bench Press or OHP 2 5 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 2 5 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 3 8 1 RIR


Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 3 RIR
Squat or Squat w/ Sling Shot 3 8 3 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 3 RIR
Pronated Grip Pulldown 3 8 3 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR
WEEK 2
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 3 5 315lbs
1 AMRAP 315lbs
Conventional Deadlift 3 5 345lbs
1 AMRAP 345lbs
Hip Thrust (2 sec. pause at top) 4 8 1 RIR
Lunge S.S. Banded Side Step 4 10/leg 2 RIR
Plank 4 30 seconds AMWAP

Day 2
EXERCISE SETS REPS LOAD
Bench Press or OHP 3 5 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 3 5 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 4 8 1 RIR


Arnold Press 4 10 2 RIR
Lateral Raise S.S. Skull Crusher 4 12 1 RIR
Tricep Pushdown S.S. Cable Curl 4 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 4 8 3 RIR
Squat or Squat w/ Sling Shot 4 8 3 RIR
Banded Deadlift or Romanian Deadlift 4 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 4 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 4 12 2 RIR
Quadruped Cable Kick Backs on Bench 4 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 4 8 3 RIR
Pronated Grip Pulldown 4 8 3 RIR
Seated Cable Row 4 10 2 RIR
Face Pull w/ External Rotation 4 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 4 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 4 15 0 RIR
WEEK 3
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 4 5 315lbs
1 AMRAP 315lbs
Conventional Deadlift 4 5 345lbs
1 AMRAP 345lbs
Hip Thrust (2 sec. pause at top) 5 8 1 RIR
Lunge S.S. Banded Side Step 5 10/leg 2 RIR
Plank 5 30 seconds AMWAP

Day 2: Upper Body Overload


EXERCISE SETS REPS LOAD
Bench Press or OHP 4 5 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 4 5 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 5 8 1 RIR


Arnold Press 5 10 2 RIR
Lateral Raise S.S. Skull Crusher 5 12 1 RIR
Tricep Pushdown S.S. Cable Curl 5 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 5 8 3 RIR
Squat or Squat w/ Sling Shot 5 8 3 RIR
Banded Deadlift or Romanian Deadlift 5 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 5 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 5 12 2 RIR
Quadruped Cable Kick Backs on Bench 5 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 5 8 3 RIR
Pronated Grip Pulldown 5 8 3 RIR
Seated Cable Row 5 10 2 RIR
Face Pull w/ External Rotation 5 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 5 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 5 15 0 RIR
WEEK 4 TAPER WEEK
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 2 4 335lbs

Conventional Deadlift 2 4 370lbs

Hip Thrust (2 sec. pause at top) 3 8 1 RIR


Lunge S.S. Banded Side Step 3 10/leg 2 RIR
Plank 3 30 seconds AMWAP

Day 2: Upper Body Overload


EXERCISE SETS REPS LOAD
Bench Press or OHP 2 4 2 RIR

Pull-up (assisted or weighted if needed) 2 4 2 RIR

Seal Row or Pendlay Row 3 8 1 RIR


Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 2 RIR
Squat or Squat w/ Sling Shot 3 8 2 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 2 RIR
Pronated Grip Pulldown 3 8 2 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR
WEEK 5 TEST WEEK
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 1 AMRAP 355lbs

Conventional Deadlift 1 AMRAP 395lbs

Hip Thrust (2 sec. pause at top) 3 8 1 RIR


Lunge S.S. Banded Side Step 3 10/leg 2 RIR
Plank 3 30 seconds AMWAP

Day 2: Upper Body Overload


EXERCISE SETS REPS LOAD
Bench Press or OHP 1 5 AMWAP

Pull-up (assisted or weighted if needed) 1 5 AMWAP

Seal Row or Pendlay Row 3 8 1 RIR


Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 1 RIR
Squat or Squat w/ Sling Shot 3 8 1 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 1 RIR
Pronated Grip Pulldown 3 8 1 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR
WEEK 6
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 2 3 335lbs
1 AMRAP 335lbs
Conventional Deadlift 2 3 370lbs
1 AMRAP 370lbs
Hip Thrust (2 sec. pause at top) 3 8 1 RIR
Lunge (4 sec eccentric) S.S. Banded Side Step 3 10/leg 2 RIR
Plank (weighted if needed) 3 30 seconds AMWAP

Day 2: Upper Body Overload


EXERCISE SETS REPS LOAD
Bench Press or OHP 2 3 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 2 3 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 3 8 1 RIR


Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 3 RIR
Squat or Squat w/ Sling Shot 3 8 3 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 3 RIR
Pronated Grip Pulldown 3 8 3 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR
Day 6: Lower Body Extra Glute Focus
EXERCISE SETS REPS LOAD
Single Limb Leg Press 3 15 3 RIR
Bulgarian Split Squat 3 15 3 RIR
Step-Up (box at full depth squat height) 3 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 3 20 1 RIR
HIIT Sprints or Sled Pushing 6 Rounds 30 sec. AMWAP

If doing sprints just go as fast as possible


WEEK 7
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 3 3 335lbs
1 AMRAP 335lbs
Conventional Deadlift 3 3 370lbs
1 AMRAP 370lbs
Hip Thrust (2 sec. pause at top) 4 8 1 RIR
Lunge S.S. Banded Side Step 4 10/leg 2 RIR
Plank 4 30 seconds AMWAP

Day 2
EXERCISE SETS REPS LOAD
Bench Press or OHP 3 3 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 3 3 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 4 8 1 RIR


Arnold Press 4 10 2 RIR
Lateral Raise S.S. Skull Crusher 4 12 1 RIR
Tricep Pushdown S.S. Cable Curl 4 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 4 8 3 RIR
Squat or Squat w/ Sling Shot 4 8 3 RIR
Banded Deadlift or Romanian Deadlift 4 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 4 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 4 12 2 RIR
Quadruped Cable Kick Backs on Bench 4 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 4 8 3 RIR
Pronated Grip Pulldown 4 8 3 RIR
Seated Cable Row 4 10 2 RIR
Face Pull w/ External Rotation 4 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 4 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 4 15 0 RIR
Day 6: Lower Body Extra Glute Focus
EXERCISE SETS REPS LOAD
Single Limb Leg Press 4 15 3 RIR
Bulgarian Split Squat 4 15 3 RIR
Step-Up (box at full depth squat height) 4 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 4 20 1 RIR
HIIT Sprints or Sled Pushing 8 Rounds 30 sec. AMWAP

If doing sprints just go as fast as possible


WEEK 8
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 4 3 335lbs
1 AMRAP 335lbs
Conventional Deadlift 4 3 370lbs
1 AMRAP 370lbs
Hip Thrust (2 sec. pause at top) 5 8 1 RIR
Lunge S.S. Banded Side Step 5 10/leg 2 RIR
Plank 5 30 seconds AMWAP

Day 2: Upper Body Overload


EXERCISE SETS REPS LOAD
Bench Press or OHP 4 3 3 RIR
1 AMRAP same weight
Pull-up (assisted or weighted if needed) 4 3 3 RIR
1 AMRAP same weight

Seal Row or Pendlay Row 5 8 1 RIR


Arnold Press 5 10 2 RIR
Lateral Raise S.S. Skull Crusher 5 12 1 RIR
Tricep Pushdown S.S. Cable Curl 5 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 5 8 3 RIR
Squat or Squat w/ Sling Shot 5 8 3 RIR
Banded Deadlift or Romanian Deadlift 5 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 5 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 5 12 2 RIR
Quadruped Cable Kick Backs on Bench 5 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 5 8 3 RIR
Pronated Grip Pulldown 5 8 3 RIR
Seated Cable Row 5 10 2 RIR
Face Pull w/ External Rotation 5 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 5 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 5 15 0 RIR
Day 6: Lower Body Extra Glute Focus
EXERCISE SETS REPS LOAD
Single Limb Leg Press 5 15 3 RIR
Bulgarian Split Squat 5 15 3 RIR
Step-Up (box at full depth squat height) 5 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 5 20 1 RIR
HIIT Sprints or Sled Pushing 10 Rounds 30 sec. AMWAP

If doing sprints just go as fast as possible


WEEK 9 TAPER WEEK
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 2 2 355lbs

Conventional Deadlift 2 2 395lbs

Hip Thrust (2 sec. pause at top) 3 8 1 RIR


Lunge S.S. Banded Side Step 3 10/leg 2 RIR
Plank 3 30 seconds AMWAP

Day 2: Upper Body Overload


EXERCISE SETS REPS LOAD
Bench Press or OHP 2 2 2 RIR

Pull-up (assisted or weighted if needed) 2 2 2 RIR

Seal Row or Pendlay Row 3 8 1 RIR


Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 2 RIR
Squat or Squat w/ Sling Shot 3 8 2 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 2 RIR
Pronated Grip Pulldown 3 8 2 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR
Day 6: Lower Body Extra Glute Focus
EXERCISE SETS REPS LOAD
Single Limb Leg Press 3 15 2 RIR
Bulgarian Split Squat 3 15 2 RIR
Step-Up (box at full depth squat height) 3 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 3 20 1 RIR
NONE 30 sec.

If doing sprints just go as fast as possible


WEEK 10 TEST WEEK
Day 1: Lower Body Overload
EXERCISE SETS REPS LOAD
Squat or Squat w/ Sling Shot 1 AMRAP 375lbs

Conventional Deadlift 1 AMRAP 415lbs

Hip Thrust (2 sec. pause at top) 3 8 1 RIR


Lunge S.S. Banded Side Step 3 10/leg 2 RIR
Plank 3 30 seconds AMWAP

Day 2: Upper Body Overload


EXERCISE SETS REPS LOAD
Bench Press or OHP 1 3 AMWAP

Pull-up (assisted or weighted if needed) 1 3 AMWAP

Seal Row or Pendlay Row 3 8 1 RIR


Arnold Press 3 10 2 RIR
Lateral Raise S.S. Skull Crusher 3 12 1 RIR
Tricep Pushdown S.S. Cable Curl 3 12 0 RIR

Day 4: Lower Body Hypertrophy


EXERCISE SETS REPS LOAD
Sumo Deadlift 3 8 1 RIR
Squat or Squat w/ Sling Shot 3 8 1 RIR
Banded Deadlift or Romanian Deadlift 3 10 2 RIR
DB Romanian Deadlift S.S. Cable Pull Through 3 12 1 RIR
Paused Goblet Squat (2 sec. in hole) 3 12 2 RIR
Quadruped Cable Kick Backs on Bench 3 15 0 RIR

Day 5: Upper Body Hypertrophy


EXERCISE SETS REPS LOAD
Close Grip Bench Press or Dumbbell OHP 3 8 1 RIR
Pronated Grip Pulldown 3 8 1 RIR
Seated Cable Row 3 10 2 RIR
Face Pull w/ External Rotation 3 12 1 RIR
Dumbbell Curl S.S. Tricep Pushdown 3 12 2 RIR
Lateral Raise S.S. Curl Exercise of Choice 3 15 0 RIR
Day 6: Lower Body Extra Glute Focus
EXERCISE SETS REPS LOAD
Single Limb Leg Press 3 15 1 RIR
Bulgarian Split Squat 3 15 1 RIR
Step-Up (box at full depth squat height) 3 20 2 RIR
DB Romanian Deadlift S.S. Abduction Machine 3 20 1 RIR
HIIT Sprints or Sled Pushing 5 rounds 30 sec. AMWAP

If doing sprints just go as fast as possible

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