I headed to the compound today feeling pretty good. Weather here is starting to break and the temperatures are about perfect for me. Here is what I did…



Stationary bike (3-minutes), band pull aparts, Indian club swings, hip rotations


Rack pulls from pin 3

135 for 5 reps

225 for 5 reps

Put monster mini band around rack and across hips pulling back

135 for 3 reps

225 for 3 reps

Replaced monster mini band with average band

225 for 3 reps

315 for 3 reps

405 for 3 reps

495 for 3 reps



Leg press – unilateral

2 plates per side for 4 sets of 10 reps



Hip rotations

20 per side for 2 sets


Seated leg curl machine

45 for 3 sets of 20 reps


Supersetted with


Leg extensions

45 for 3 sets of 20 reps



The rack pulls with band are great! Forced me to fire my hips / glute and really focus on pulling up and not getting forward. Bar moved very quickly when things fired right. I did have a tendency for fall back at the top if I didn’t stay tight. I will try to get a video of these, I think they will be very beneficial.