Power Lifting
Strength
A) Ascended Deadlift, work to a heavy single with a 1 minute hold at top
Rep Scheme 10, 9, 8, 7, 6, 5, 3, 2, 1s
Muscle Builders
A1) Banded Leg Curls, 3 sets of 30 reps, no rest
A2) Supinated Barbell Rows, 3 sets of 30 reps, no rest, perfect form!
A3) Bench Hip Extenders, 3 sets of 15 reps, rest 1 minute
B) Seated Dumbbell Curls, 1 set, 30 reps with a 30 second hold, no rest 25 reps with a 25 second hold, no rest all the way down to 5 reps
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