W7/D2

A. Warm-up - x 2 sets A1. Down dog to up dog x 5 reps, slow and controlled A2. Kneeling thoracic twists x 5/side A3. Push-up negative x 3 reps A4. Bodyweight split squat x 10/leg A5. Banded good morning x 15 reps A6. Weighted YTLs x 6 reps B. 3 Sets B1.Barbell (or dumbbell) bench press 1 x 8 reps @ RPE 6-7 1 x 6 @ RPE 6-7 1 x 6 @ 6 rep max (go heavy and use a spotter!) *Rest 60-90 seconds between sets *Try to increase weight from last week C. 3 Sets C1. Close grip bench press x 12 reps *Drop weight and narrow your grip for this set D. 2 Sets D1. Barbell (or dumbbell) hip thrust Find a 10 rep max 1 x 10 @ RPE 6 1 x 10 @ RPE 7-8 Then, take as many additional sets as you need to find your 10 rep max (aim for 1-3 additional sets) E. 1 Sets E1. Barbell (or dumbbell) hip thrust with a 4-second pause on each rep x 8-10 reps *Rest 60-90 seconds between sets *Use a light weight for these and focus on the squeeze F. 4 Sets F1. Inverted row on bar (or TRX/rings) with feet elevated x 8-12 reps *Rest 60 seconds between sets *The elevation of the feet will make this more challenging. If it’s too difficult, keep feet on the ground G. 4 Sets G1. Dumbbell skull crushers x 10-12 reps G2. Seated dumbbell lateral raises x 10-12 reps G3. Seated rear delt raise x 8-10 reps *Rest 45-60 seconds between sets H. 4 Sets H1. Gliding leg curl* x as many reps as possible *Rest 60 seconds between sets *If you don’t have this set up, stick with whichever leg curl variation you have been doing I. 3-4 Sets (Optional core & glutes) I1. Dumbbell overhead sit-ups x 14+ reps (go for as many as possible!) I2. Banded lateral monster walks x 20/side *Rest 30 seconds between sets