Workout Plans
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Day 22

Equipment Yes
Mobility: T-Spine/Hips. Flexibility: Hamstrings/Lower Back

Exercise 1A

3 sets
10 reps
-- rest
single leg glute bridge

Exercise 2A

Single-Leg Dumbbell Straight-Leg Deadlift You'll need: Dumbbells How to
Single-Leg Dumbbell Straight-Leg Deadlift thumbnail
3 sets
10 reps
-- rest

Exercise 3A

One-Legged Dumbbell Row You'll need: Dumbbells How to
One-Legged Dumbbell Row thumbnail
3 sets
5 reps
-- rest

Exercise B

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
7 sets
* reps
2-3 min rest
*5x60%, 5x65%, 3x75%, 3x85%, 2x90%, 2x90-95%, 1x95%+

Exercise 1C

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
21,15,9 reps
for time rest
(275/185)

Exercise 2C

Box Jump You'll need: Box How to
Box Jump thumbnail
3 sets
21,15,9 reps
For time rest
(30"/24")
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