Warmup
Run – “Up, down and all around” You’ll “like” it!
15 SS R & L
15 Squats
15 Situps
15 Back Extensions
x 2 Rds
Skill/Strength
Intro to the GHD (Glute-Ham Developer): Situps and Back Extensions
Workout
1 RM Deadlift
– no time component
– Rest between sets
– Share a bar! Trust us, this is better when not done alone. It also works fine to start with someone and as you proceed weights may vary.
– Example Warmup (for heavy load 1RM): 10 reps on empty bar, 10 reps at 75lb, 5 reps at 95, move into sets of 3 then singles. Goal is to reach 1RM at 5-7 reps of singles.
After Party
Farmers Walk! *PM, maybe…*
25 Squats
25 Situps
25 Back Extensions
SS R& L
Cobra Stretch and Child’s Pose
– Any order combo on the Squats, Situps and Back Ext
– Situps and Back Extensions may be performed on the floor or GHD