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MONDAY
DECEMBER 1, 2019

LEGS (HAMSTRINGS) / GLUTES / CALVES

​-LOW BAR SQUAT* - 3X8 @ RPE 6-7
*ADD DROP SET X8 REPS - LAST SET ONLY

​-HACK SQUAT** - 3X10,8,6 @ RPE 7-8
*INCREASE WEIGHT EACH SET
​**ADD DROP SET X10 REPS - LAST SET ONLY

​-RDL* - 3X12,10,8 @ RPE 7-8
-BARBELL OR DB
​-BARBELL GLUTE BRIDGE* - 3X12,10,8 @ RPE 7-8
*ADD ISOMETRIC HOLD ON LAST 3 REPS (HOLD IN CONTRACTION FOR 3 SECONDS)

​-SS: HAMSTRING CURL X CALF RAISE - 3X20 @ RPE 8





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  • Home
  • About
  • PWRBLD Membership
    • PWRBLD Account
  • Training
    • Level Up Program
    • Online Training
    • Personal Training
    • 1:1 Consultation
    • PowerTrainer eBook
  • Shop
    • PWRBLD & WHITNEY SP APPAREL
    • SLINGSHOT EQUIPMENT
  • Testimonials
  • Contact Me
  • Personal Training