Warm Up 2X's:
- short lap
- 60 sec. ea. side samson stretch
- 10 PVC Pass throughs
- 10 PVC OHS
- 10 PVC Good Mornings
- 30 sec. hollow hold
- 10 pull ups
2:00 min ea. side squat magic.
H1:Day 1 Welcome to barbell club. H1 simply means hypertrophy phase 1; intended to fatten the meat before serving up the heavy stuff.
Box Squats, 3X12 reps on the 3:00 min send off (S/O) (roughly 65-75% of 1RM Back Squat)
Weighted Good Mornings, 3X12 reps on the 3:00 min S/O
Bulgarian Split Squats holding dumbbells 3X12 ea leg
Back Extensions 3X6-8 reps slow and controlled.