TRACT — 09 - 13 - Accessory necessary

Dec 16

Prep - you should already be warmed up

Work -

Single-leg Hip Thrust

1 x - feeler set, about 70-75% max for 4-7 reps

1 x - working set, about 75-85% max for 5-7 reps

1 x - max - 5-7 reps - 3-2-2

Atomic Sit-ups

3 x 12

FLR - front leaning rest

45 sec x 2

Deficit RDL

2 x 5-10 - deficit should be enough you either: slightly round your back at the bottom or plates don't touch the floor

Josh Nelson

DISTORTION - 09 - 14 - capacity + suffocate