GROUP WARMUP
2 sets -
5 Kang plate squats
5 Overhead plate stretch
5 Each side plank rotations
5 external oblique openers variation: leg raise
REST-PAUSE METHOD
Set 1
1a. Back squat 4-6 reps @80%
Rest 20sec
1b. Back squat 2-3 reps @80%
Rest 20sec
1c. Back squat 1-2 reps @80%
Rest 3-5 minutes
Set 2
2a. Back squat 4-6 reps @70%
Rest 20sec
2b. Back squat 2-3 reps @70%
Rest 20sec
2c. Back squat 1-2 reps @70%
SINGLE LEG BALANCE
3 sets -
12 single leg glute/hip-ups with back on a bench (each leg)
8 Single legs Dumbbell RDL (each leg) youtu.be/-hu5jZkSu4k
6 Kettlebell Front rack forward lunge (each leg)
