Verdict

Warm-up:

400 m Run/Row

Arm Circles

20 Squat to Calf Raise


Option 1 > 3 Months

Continue adding reps, safely, for 24 minutes:

10 KB Deadlifts 35/45

10 KB Swings 35/45

10 Superman Back Extensions

10 Pushups

11 Reps of everything...

12 Reps of everything...

13...


Option 2 < 3 Months

Continue adding reps, safely, for 20 minutes:

10 KB Deadlifts 25/35

10 KB Swings 25/35

10 Superman Back Extensions

10 Pushups

11 Reps of everything...

12 Reps of everything...

13...


Option 3 < 1 Month

Continue adding reps, safely, for 12 minutes:

10 KB Deadlifts 15/25

10 KB Swings 15/25

10 Superman Back Extensions

10 Pushups

11 Reps of everything...

12 Reps of everything...

13...


Cool Down:

Shoulder/Chest Stretches

Low back and piriformis stretches

QL Stretch

Child's Pose

Pigeon Stretch

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