WEEK 1 - SESSION 4
​*CLICK THE EXERCISE NAME FOR VIDEO DEMO

LOWER (LEGS)

BARBELL BACK SQUAT
TEMPO @ 32X1
*Set 1 - 12 Reps @ 50%
*Set 2 - 10 Reps @ 55%
*Set 3 - 8 Reps @ 60%
*Set 4 - 6 Reps @ 70%
*Set 5 - 2-4 Reps @ 80%

NOTES:
- TEMPO = 3 second down, 2 second pause at the bottom, straight back up and 1 second pause at the top
- Rest 2 minutes betwEen sets

FOLLOWED BY PART B:
3 SUPERSETS of 12 reps

1a - BULGARIAN SPLIT SQUATS
1b - HOLLOW ROCKS
2a - STEP UPS
2b - POLLOF PRESS

NOTES:
- Use a weight you can comfortably achieve 10 reps - Complete exercise a and straight into exercise b without rest

PART C: the ladder