06 - 02 - lower development 4.

level 2lowerdevelopmentstrict strength
Written By Josh Nelson

Prep - Hip CARs - 6 e/s - Spine CARs - 6 total -- Lunge + Reach - 10m - Reverse Bear-crawl - 5m - 20 sec Copenhagen - Repeat 3 rounds, NFT

Work - Secondary Lower - 6 x 2 - 5 x 1 (speed reps) -- Rest 2min between sets (last 2 sets should be tough) -- Single-leg RDL - Build towards a tough 5 - In between sets: 6-10 Reverse Nordics x 2

Accessory - Split-squat Isometric - 45 sec x 1 -- Single-leg Quad Isometric - 30-45 sec x 1 -- Windshield Wipers - 6 e/s x 2

Josh Nelson
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06 - 03 - Lower development 5.
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06 - 01 - upper development 4.