Session S4 W4

Warm Up

Dynamic Stretching

Burgener Barbell Warm up

3 sets of 5 reps of Romanian Dead Lifts from the High Hang position. Start with an empty bar and move to approximately 1/2 your body weight. This about getting a good posterior chain stretch, not moving a large load.

5 sets of 3 reps of 5 second negative deadlifts with an empty bar.

Workout

• In 15 minutes find a 3RM (3 repetition maximum) for the Dead lift. This should be at maximal level.
• Starting at 40% of the weight you were able to lift for the Dead lift 3RM, perform 5 sets of 8-10 reps of Romanian Dead Lift.
• 5 sets of 20 repetitions of GHD Parallel Situps, Abmat situps or standard situps.
• Accumulate 120sec of L-sit hold from pull-up bar.

Notes