Session S3 W4

Warm Up

Dynamic Stretching

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.


  • Perform 6 sets of Conventional 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 complete 3 sets of 15 reps of Glute Bridges. These should also be very heavy.
  • 4 sets of 25 repetitions of GHD Parallel Situps, Abmat situps or standard situps.
  • Perform 5 max effort for time L-sit hold from pull-up bars,


Maintain good form and SQUEEZE! at the top of each movement.