Click HERE to download printable version.
Click HERE to download data recording form.
*Superset: move quickly to perform the next exercise without taking a rest
**AMRAP: as many reps or as long as possible
PART I | Three (3) Supersets* w/ 2-3 mins Recovery
- Barbell Hip Thrust: 8-10 reps
- Bodyweight Back Extension: 20 reps
PART II | Three (3) Supersets* w/ 2-3 mins Recovery
- Back Squat: 6-10 reps
- Lying leg Curl: 10 reps
PART III | Three (3) Supersets* w/ 2-3 mins Recovery
- Deadlift: 6-8 reps
- Cable Standing Hip Abduction: 10-12 reps
PART IV | Hollow Body Holds
- Hollow Body Holds: 4x AMRAP** w/ 60-90 secs recovery