Mates

Leg Lowering Unsupported

SET 3

REPS 12/12

WEIGHT

TEMPO

REST

CORE 1

OH plate rotation / standing

SET 3

REPS 12/12

WEIGHT 10kg

TEMPO

REST 60s

CORE 2

WD Load and lift

SET 3

REPS 6/6

WEIGHT

TEMPO

REST 30s

MOVEMENT SKILL 1

WD Single Exchange

SET 3

REPS 6/6

WEIGHT

TEMPO

REST 30s

MOVEMENT SKILL 2

SPLIT SQUAT 2-DB

SET 4

REPS 6

WEIGHT 5kg

TEMPO 401

REST

A1

HIP THRUST BB 1-LEG

SET 4

REPS 6/6

WEIGHT 30kg

TEMPO 401

REST 60s

A2

Bretzel

SET 4

REPS 6/6

WEIGHT

TEMPO

REST

A ACTIVE REST

BENCH SQUAT 1-LEG / 1-DB

SET 4

REPS 6/6

WEIGHT 10/10kg

TEMPO 401

REST

B1

HAMSTRING WALKOUT BW

SET 4

REPS 6

WEIGHT BW

TEMPO

REST 60s

B2

T – spine extension

SET 4

REPS 6

WEIGHT

TEMPO

REST

B ACTIVE REST

STEP-UP 2-DB / 1-LEG

SET 4

REPS 6/6

WEIGHT 15kg

TEMPO 401

REST

C1

DEAD LIFT BB

SET 4

REPS 6

WEIGHT 60kg

TEMPO 401

REST 60s

C2

Thoracic extensions / seated

SET 4

REPS 6

WEIGHT

TEMPO

REST

C ACTIVE REST