01 - 02 - Lower strength + MP

Dec 16

Prep -

Spine CARs

5 - take these slow, feel out certain parts of the spinal segments

GHD Back Extensions

Single-leg Isometric - on GHD

5 sec each leg

Hip Extension-biased Split-squat

5 e/s - go into spinal extension for more of a stretch

Repeat for 2 rounds, NFT

Work -

Primary Lower Lift (deadlift or squat)

Build towards a "daily" 10 -

1 x 5 - RPE = 6-7

Rest 30-60 sec

1 x 8 - RPE = 8-9

Accessory -

Single-leg Bridge Isometric

60-90 sec e/s x 1 - you don't have to go to failure, but push it here for your 1 and only set

Assisted Pistol Squats

1 x 10 - or max reps for 1 set

Single-leg Hip Thrust

1 x 10

Rest 30 sec (strict!)

AMRAP

Windshield Wipers

5-6 e/s x 2 - 2 sec pause at bottom in stretched position

Kneeling Woodchops (banded)

10 e/s x 2

Josh Nelson

01 - 01 - Strength + Power (lower and upper)