Session S3 W2

Warm Up


  • Perform 6 sets of Sumo Deadlifts with reps of 5-5-3-3-1-1 for the six sets. These should be two sets of the heaviest 5, 3 or 1 deadlifts (maintain tension for the entire set) you can perform while maintaining good form each repetition. Take as long of rest as you need between sets, but it isn't recommended to rest for longer than 3 minutes or shorter than 2 minutes between sets.
  • Next perform 3 sets of 12 Glute Bridges at a moderate to light load. This is more for technique and learning to "express the hip" or to open the hip joint to a full 180ยบ+. You will be performing this movement under a heavy load later in the week.
  • Execute 3 sets of 15-20 GHD Hip Extensions, followed immediately by the same number of GHD Sit-ups.


Warm up on the barbell movements and then begin your working sets. You should be struggling through the last reps of each of the second 5, 3 and 1 rep sets. Go hard and get close to a true rep max.