08 - 07 - lower strength endurance

Prep -

Spine CARs

5

Standing Hip CARs

5 e/s

Standing Hip CARs - max contractions, increased intensity each rep

3 e/s

Superman Isometric - max contraction

20 sec

Hollow Hold

30 sec - toughest position

Work -

Single-leg Land-mine Deadlift

Build up to a tough 5 - try not to fail prior

5 - 5 - 5 - drop sets (dropping approximately 10 lbs per drop)

Rest as needed between drop sets

Then…

Reverse Nordics

6-8 x 2 - on last rep of each set, hold at lengthened position for 10-15 sec, contract the glutes maximally

+

Single-leg Wall-sit (weight if necessary)

20 sec e/s x 2

Dead-hang (decompression)

10-30 sec x 2