(Compare to July 13)
Warm up:
400 m Run/Row
3 sets of 30 seconds each lower back and piriformis stretches
3 sets of 30 seconds each (R & L) QL stretch
Then complete 1 of the following options (safely) for time-
Option 1 > 3 Months
30-25-20-15-10 reps of:
Deadlifts 95/135
Weighted Step Back Lunges R 15/20
Weighted Step Back Lunges L 15/20
Option 2 < 3 Months
30-25-20-15-10 reps of:
Deadlifts 65/95
Weighted Step Back Lunges R 10/15
Weighted Step Back Lunges L 10/15
Option 3 <1 Months
20-15-10-5 reps of:
Deadlifts 45/65
Step Back Lunges R
Step Back Lunges L (Modified)
Cool Down:
400 m Run/Row
3 sets of 30 seconds each lower back and piriformis stretches
3 sets of 30 seconds each (R & L) QL stretch
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