Main Movement
SS Yoke Bar Box Squat
Week 1 - 10 sets 2 reps with 50% 1rm (of SS Yoke Bar box squat) with 90 seconds rest.
Week 2 - 15 sets of 2 reps with 50% with 60 seconds rest
Week 3 - 20 sets of 2 with 50% with 45 seconds rest
Secondary Movement (supplemental)
Glute Ham Raise
Week 1 - 3 sets to failure, if you can do more than 15 use slower tempo to fail before 15.
Week 2 - warm up sets, then eccentric only with med ball. Have someone hand you ball at top and lower at half speed of normal tempo and drop ball at mid point. Have spotter help you get to start position. 5 sets of 5 or best you can do
Week 3 - repeat week 1 but beat the total reps you did then.
Accessory 1
Flabs
Week 1 - hanging leg raise - Do the best you can for two sets
Week 2 - pull down abs for 5 heavy sets of 5
Week 3 - hanging leg raise - beat week 1
Accessory 2
P-chain
Week 1 - reverse hyper™️ or bilateral leg lifts for 4 moderately heavy sets of 10
Week 2 - same moment for 5 heavy sets of 5
Week 3 - same movement and weight but beat total reps
Free Time
Week 1-3
Time this! Take no more than 20 minutes to do whatever you want that doesn’t use lower than 6 reps
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